Gymnastics

EMOTM 12 Minutes of:

Odd: 10/Side Hanging Leg Bicycle

Even: 3-5 Wide Leg T2B/K2E/HKR

Strength

Bench Press 4×1 (Ascending)

MetCon

4 Rounds For MAX Reps of:

60s OH Squats (55/75#)

60s T2B/HKR

60s Front Rack Stationary Reverse Lunges (55/75#)

60s Rest

Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Weighted Tricep Dips

Even: 20-30s Handstand Walk Drill (Athlete Choice)

Strength

Bent Over Row 3×6 (Ascending)

MetCon

Complete The Following:

0:00-10:00

EMOTM of:

1 Wall Walk

3 Tricep Dips

5 SA Hang DB Clean & Jerk (50/70#)

10:00-20:00

EMOTM of:

1 Wall Walk

3 Ring Pushups

5 SA DB Snatch (50/70#)

*Alternate Arms Each Minute*

Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Banded RMU

Even: 10 False Grip/Regular Grip Kips (Rings)

MetCon

Complete For MAX Reps:

0:00-20:00

On Every 2nd Minute For 10 Sets Perform:

Odd: 10/12 Calories Assault Bike Sprint

Even:  10×25′ Shuttle Sprints

20:00-40:00

AMRAP of:

4 RMU

8 Burpee Box Jump Overs (20/24″)

12 Clusters (65/95#)

16 Supermans

Gymnastics

EMOTM 12 Minutes of:

Odd: [1 Strict HSPU + 1 Kipping HSPU] x3

Even: 1-3 Freestanding Kipping HSPU

Lift

Push Jerk 3×3 (Ascending)

MetCon

4 Rounds For Time of:

50 Cross Overs

15 Strict HSPU

10 Power Snatch (115/165#)

Gymnastics

EMOTM 12 Minutes of:

Odd: 20-30s Banded Kipping

Even: 1-5 CTB Pullups/Jumping CTB Pullups

Strength

Back Squat 4×5 (Ascending)

MetCon

For Time:

Buy In: 40 Calorie Ski

10 Rounds of:

5 Pullups

10 Pushups

15 Air Squats

20 Double Unders

Cash Out: 40 Calorie Row