WARM UP
"3 Rounds"
-8 Dual KB Deadlift
-2 Wall Walks
-8 Kip Swings
-20 sec Bike or Row
STRENGTH/SKILL
"20 Min Gymnastics Block"
-Work Kipping, Muscle Ups, HS Walk, etc..
CONDITIONING
"AMRAP 12"
1-2-3-4-5, etc...
-Bar Muscle Up
...then...
-25ft HS Walk (50ft Bear Crawl)
...then...
5-10-15-20-25, etc...
-Deadlift @155/105
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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