WARM UP
2 Rounds:
-25 sec Static Ring/Bar Hang (1 each)
-5 Hollow Rock
-25 Single Unders
-100m Row
SKILL
"Gymnastics Practice"
-Kipping/Butterfly
-Muscle Ups
-T2B/HKR
-Double Unders
CONDITIONING
"Chipper"
For Time:
-100 Dubs
-80 HKR
-60 Russian KBS 70/53
-40 SDLHP 75/55
-20 Bar Facing Burpees
-10 Bar Muscle Ups
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 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
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% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
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 round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =