WARM UP "3 Rounds" - 10 PVC Pass Throughs + 5 OHS - 10 Kip Swings - 10 Singles + 10 Dubs - 45 sec Machine SKILL "Gymnastics Block" - 20 Min Block (*Work weaknesses) CONDITIONING Open Workout 18.3 "AMRAP 14" - 100 Double-Unders - 20 Overhead Squats @115/80 - 100 Double-Unders - 12 Ring Muscle-Ups - 100 Double-Unders - 20 Dumbbell Snatches @50/35 - 100 Double-Unders - 12 Bar Muscle-Ups (Time if finish 2 Rounds under Cap)
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 =