A. Gymnastics Skill
Alternate Emom x 8
1. 3-5 Strict Toes to bar odd
2. Handstand walk to wall 5mt (or 5 plate walkshttps://www.youtube.com/watch?v=Q-fKAoyzK6w) followed by 3-5 strict Deficit Hspu
Rest 2 min
Then For Time
40 Toes to bar
40 Kipping HSPU with two 10kg plates and one abmat in the middle (or with one abmat)
B. Conditioning
Amrap 15 min
50 Box Jumps
40 Burpees over bar
30 Hang Power Cleans (70-60kg/50-40kg)
C. Finisher
3 rnds of
400mt run
20 Renegade Rows (17.5kg/10kg)
Alternate Emom x 8
1. 3-5 Strict Toes to bar odd
2. Handstand walk to wall 5mt (or 5 plate walkshttps://www.youtube.com/watch?v=Q-fKAoyzK6w) followed by 3-5 strict Deficit Hspu
Rest 2 min
Then For Time
40 Toes to bar
40 Kipping HSPU with two 10kg plates and one abmat in the middle (or with one abmat)
B. Conditioning
Amrap 15 min
50 Box Jumps
40 Burpees over bar
30 Hang Power Cleans (70-60kg/50-40kg)
C. Finisher
3 rnds of
400mt run
20 Renegade Rows (17.5kg/10kg)
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