Gymnastics

EMOTM 12 Minutes of:

Odd: 20-30s Front Support (Rings)

Even: 3-5 Banded RMU Drill

MetCon

Complete For MAX Reps:

0:00-20:00

On Every 4th Minute For 5 Sets Complete:

400m Run

20:00-40:00

AMRAP of:

3 RMU

6 Devils Press (2×35/2×50#)

9 Hang Power Clean & Jerk (95/135#)

12 GHD Back Extensions

Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Deficit Kipping HSPU

Even: 20-30s Freestanding HS

Lift

Push Jerk 3×3 (Ascending)

MetCon

23 Minute AMRAP of:

15 Deadlifts (155/225#)

15 HSPU

15 Bar Facing Burpees

15 Calories Assault Bike

Gymnastics

EMOTM 12 Minutes of:

Odd: 20-30s Beat Swing To Neutral

Even: 3-5 Negative Chin Ups

Strength

Back Squat 6×1 (Ascending)

MetCon

3 Rounds For Time of:

27 Calories Row

21 Wall Balls (W: 14/9 M: 20#/10′)

15 CTB Pullups

9 Thrusters (65/95#)

Gymnastics

EMOTM 12 Minutes of:

Odd: 8-12 Single Leg T2B

Even: 20-30s Candlestick Hold/Practice

Strength

Bench Press 4×4 (Ascending)

MetCon

3 Rounds For Time of:

100 Double Unders

30 T2B

30 KB Swings (1/1.5 Pood)

[18 Minute Time Cap]

Gymnastics

EMOTM 12 Minutes of:

Odd: 20-30s Walk Away/To Wall

Even: 3-5 Negative/Tempo Ring Dips

Strength

Bent Over Row 3×5 (Ascending)

MetCon

23 Minute AMRAP of:

350m Row

10 Ring Dips

5 Squat Cleans (95/135#)

1 Wall Walk + 20 Shoulder Taps