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GYMNASTICS + WEIGHTLIFTING

WU

1’ machine

20m broad jumps

10 burpees

10 inchworm

30” pigeon stretch

5 push jerk

SKILLS

90” x 5

10 ring row

10 z press

STRENGTH (cap 8’)

6-6-4-4-2-1 push jerk


METCON

AMRAP 10

2 Strict Pull-Ups

4 Wall Walk

8 Power Clean (35/30)


Rest 2’


AMRAP 10

2 Heavy Power Clean(50/40)

4 HSPU

8 Burpee bar touch

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