Gymnastics

EMOTM 12 Minutes of:

Odd: 15-30s Hanging L-Sit Hold

Even: 15-30s Hollow Hold

Strength

Bench Press 4×6 (Ascending)

MetCon

4 Rounds For MAX Reps of:

60s Calories Ski Erg

60s T2B

60s OH Walking Lunge (65/95#)

60s Rest

Gymnastics

EMOTM 12 Minutes of:

Odd: 20-30s Handstand Hold

Even: 3-5 Parallette Jumpthroughs + Dip

Strength

Bent Over Row 3×6 (Ascending)

MetCon

For Time:

400m Run

Wall Walk + 10 Shoulder Taps

5 Cleans (95/135#)

400m Run

Wall Walk + 10 Shoulder Taps

5 Cleans (105/155#)

400m Run

Wall Walk + 10 Shoulder Taps

5 Cleans (125/185#)

400m Run

Wall Walk + 10 Shoulder Taps

5 Cleans (145/205#)

400m Run

Wall Walk + 10 Shoulder Taps

MAX Cleans (155/225#)

[22 Minute Time Cap]

Gymnastics

EMOTM 12 Minutes of:

Odd: 20s Hang

Even: 20-30s Jumping Bar Muscle Up/JBMU Drill

MetCon

0:00-20:00

On Every 4th Minute x5

500m Row OR Ski Erg

20:00-40:00

AMRAP of:

2 BMU

4 SA DB Snatch (50/70#)

6 SA DB Front Squat (50/70#)

8 Calories Assault Bike

*Switch Arms Each Round*

MetCon

“215 Innocent Children”

For Time:

215 Double Unders

21 HSPU

5 Clean & Jerks (95/135#)

21 Burpees

5 Clean & Jerks (95/135#)

21 Box Jumps (20/24″)

5 Clean & Jerks (95/135#)

21 KB Swings (1/1.5 Pood)

5 Clean & Jerks (95/135#)

21 Lunges

5 Clean & Jerks (95/135#)

21 Pullups

5 Clean & Jerks (95/135#)

21 Med Ball Cleans (14/20#)

5 Clean & Jerks (95/135#)

21 T2B

5 Clean & Jerks (95/135#)

1996m Row/SE/Run

Strength

Front Squat 10-8-6-4-2 (Ascending)

MetCon

For Time:

10 Wall Balls (W: 14/9 M: 20#/10′)

10 Snatches (105/155#)

20 Wall Balls (W: 14/9 M: 20#/10′)

20 HSPU

30 Wall Balls (W: 14/9 M: 20#/10′)

30 Box Hops (20/24″)

40 Wall Balls (W: 14/9 M: 20#/10′)

40 Deadlifts (105/155#)