Gymnastics

EMOTM 12 Minutes of:

Odd: 15-20s Weighted Hang

Even: 1-5 Weighted Pullups

Strength

Front Squat 6×1 (Ascending)

MetCon

15 Minute AMRAP of:

500m Row

25 Thrusters (Bar)

15 Pullups

Gymnastics

EMOTM 12 Minutes of:

Odd: 5-10 Hanging Leg Lift Over Bench

Even: 5 Banded Pike Leg Lifts

Strength

Bench Press 4×3 (Ascending)

MetCon

On Every 90s For 10 Sets Perform:

2 Hang Squat Snatch (105/155#)

4 T2B

6 Pushups

8 Renegade Rows (35/50#)

Gymnastics

EMOTM 12 Minutes of:

Odd: 20-30s Around The World/Pike To HSW

Even: 3-5 Negative Ring Pushups

Strength

Bent Over Row 3×5 (Ascending)

MetCon

On Every 4th Minute For 6 Sets Complete:

5 Back Squats (175/255#)

10 DB Chest Press (50/70#)

15 Calories Ski Erg

30 Cross Over Skips

60 Double Unders

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