Gymnastics
Weighted Pull-ups (Find 1RM)
(15min)
Metcon (AMRAP – Reps)
EMOM 15
Minute 0,3,6,9,12- 6 Strict Handstand Push ups
Minute 1,4,7,10,13- 9 Ring dips
Minute 2,5,8,1,14- 12 Push ups
Minute 0,3,6,9,12- 6 Strict Handstand Push ups
Minute 1,4,7,10,13- 9 Ring dips
Minute 2,5,8,1,14- 12 Push ups
Metcon
Metcon (Time)
For time,
50 Pul ups
75 Sit ups
75 Overhead Squats 75/55
75 Double Unders
50 Pul ups
75 Sit ups
75 Overhead Squats 75/55
75 Double Unders
(16min)
GYM1010 
Leave a comment