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07/17/2019

Warm Up

6 min AMRAP

- 1 min machine

- 2 wall walks

- 8 kip swings


Strength/Skill - 20 min

- Gymnastics Open Gym (Muscle-ups, Handstands, Double-unders, etc...)


Conditioning - 16 min

4 min AMRAP

- 10 cal machine (alternate: bike, row, ski)

- 20ft HS walk


-Rest 2 min-

4 min AMRAP

- 5 deadlifts @ 225/155 (RX+ @ 255/185)

- 5 bar muscle-ups


-Rest 2 min-


4 min AMRAP

- 10 DB snatches @ 50/35

- 5 HSPU (RX+ *deficit)


*Deficit Heights:

- Men: 45 + 45

- Women: 25 + 45


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