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)
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