WARM UP
"AMRAP 6"
-10 Tempo Air Squats
-5 Dips (Ring or Bar)
-10 Singles + 10 Dubs
-5 Kip Swings (Ring or Bar)
SKILL
25 Min Block
"Gymnastics Practice"
-Work weaknesses
CONDITIONING
"AMRAP 12"
-30 Dubs
-10 Dual DB Front Squat @50/35
-3 Bar Muscle Ups (RX+ Ring MU)
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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