Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Deficit Wall Facing HSPU

Even: 3-5 SA Bottoms Up KB Press (Per Side)

Strength

Push Jerk 3×3 (Ascending)

MetCon

On A 30 Minute Timer Complete:

30 Rounds of:

3 Deadlifts (155/225#)

3 HSPU

*MAX Calories Assault Bike With Remainder Of Time*

MetCon

“Remembrance Day”

18 Minute AMRAP of:

11 Hang Power Snatches (55/75#)

11 Burpees

11 Thrusters (55/75#)

11 Pullups

*At 11:00 Perform 1 Minute Of Silence*

Gymnastics

EMOTM 12 Minutes of:

Odd: 3-5 Negative Decline Ring Rows

Even: 20-30s Controlled Kips – Arch/Hollow/Beat

Strength

Front Squat 4×5 (Ascending)

MetCon

15 Minute AMRAP of:

10 Squat Cleans (95/135#)

10 CTB Pullups

8 Squat Cleans (105/155#)

10 CTB Pullups

6 Squat Cleans (125/185#)

10 CTB Pullups

4 Squat Cleans (145/205#)

10 CTB Pullups

2 Squat Cleans (155/225#)

10 CTB Pullups

MAX Squat Cleans (165/245#)

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*