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

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Gymnastics

EMOTM 12 Minutes of:

Odd: 10 Wide Leg Banded Pike Leg Lifts

Even: 10 Hanging Leg Over Bench v.2

Strength

Bench Press 4×2 (Ascending)

MetCon

“HalloWOD”

For Time:

10 Burpees

31 KB Swings (1/1.5 Pood)

10 Burpees

31 Box Hops (20/24″)

10 Burpees

31 Push Press (55/75#)

10 Burpees

31 T2B

10 Burpees

31 Med Ball Cleans (14/20″)

10 Burpees

31 SA DB Snatch (35/50#)

1031m Row

Gymnastics

i) EMOTM 12 Minutes of:

Odd: 50′ OH KB Carry (2×35/2×50#)

Even: 10 Skull Crushers

ii) EMOTM 5 Minutes of:

20-30s HSW Drill (Athlete Choice)

Strength

Bent Row 3×6 (Ascending)

MetCon

Every 2nd Minute For 10 Sets Perform:

6/8 Calorie Assault Bike

8 KB Deadlifts (2×35/2×50#)

50′ Farmer Carry (2×35/2×50#)