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GYMNASTICS + WEIGHTLIFTING

WU

Set 1

AMRAP 3′:

100m

5/5 Single Arm Ring Rows

10 Weighted V-ups

Rest 1’


Set 2

AMRAP 3′:

100m

10 Scap Retraction

10 Weighted V-ups

Rest 1’


Set 3

AMRAP 3′:

100m

5-10 Banded Strict Pull Ups

10 Weighted V-ups

Rest 1’


SKILLS

EMOM 9

Min 1- :50 sec Plank Hold

Min 2- 60m Double KB Front Rack Carry

Min 3- 60m Double DB Waiter Carry + Farmer Carry


CONDITIONING

“GLUE”

6 min Dead Hang 😲

Every time you drop off, complete

400m

30 Push Ups


(Then go back to deadhang. Time for yourself untill you complete 6mins on dead hang)

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