Gymnastics Strength

EMOM 12 min.:

1. min.: 30 sec. Handstand Hold
2. min.: 30 sec. Chin over Bar Hold
3. min.: 30 sec. Hollow Rocks

WOD

For Time:

21-15-12-9

TTB
Burpees

(TC 8 min.)

Accessories

2 sets:
10 Face Pulls
10 Paloff Press/side
15 Band Pull Aparts

Clean & Jerk Complex

E2MOM for 12 min.:

P. Clean + Push Jerk + Hang Squat Clean + Split Jerk

*start at 60% of Clean & Jerk 1RM and build weight
*don't drop the Bar after Push Jerk!!

Gymnastics - ROPE CLIMB

5 sets with 90 sec. rest in between:

2 Rope Climbs with legless descend

*focus on proper technique when climbing up (long arms, use legs) and pure grip strength when coming down

WOD

For Time:

25 KBS (24/16 kg),
18/12 cal. Assault Bike,
200 m run,
20 KBS,
18/12 cal. Assault Bike,
200 m run,
15 KBS,
18/12 cal. Assault Bike
200 m run

Accessories

3 sets:

10 GHD Sit Ups
15 Band Trunk Rotation/side
30 sec. Hollow Hold
ME Plate Pinch Grip Hold (one plate each arm at the same time)