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Gymnastics Tech:

10 minutes working through Beat Swing and Pull Up progressions.

12 min EMOM

  1. Max Chest to Bar Pull Ups
  2. Max Press Ups
  3. Max Pistols

Score=Total Reps

5 min rest

12 min AMRAP

40 Double Unders

9 Burpee Box Jump Overs

200m Run

 

Conditioning:

2 Rounds (16 minutes)

1 min Max Effort Burpees

1 min off

1 min Max Effort Ski

1 min off

1 min Max Effort Row

1 min off

1 min Max Effort Bike

1 min off

Score = Total Cal/Reps

 

WOD – 8 Rounds of (16 min cap):

8 Power Cleans 60/40

8 Burpees over the bar

Strength/Skill: Squat Snatch build to 3 sets of 2 reps (reset after each rep)

 

WOD: 25 minutes

Tabata STOH 45/30

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch 45/30

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score = Total combined reps