Warmup: 3 x…
– 200m
– 25 Jumping Jacks
– 15 Dislocates
– 5 Burpees
Gymnastics: E2mom for 16´alt (4 sets each alternating)
– 3x Strict Press + AMRAP Push press w/ 3-4s negative each rep
– 3x Weighted Pullups + AMRAP bodyweight pull-ups w/ 3-4s negative
*Start both movements at or close to your 5RM and build if possible.
*No rest between press and push press, 5-7s rest between weighted and BW pull-ups
Gymnastics: 14´Emom alt
– Pushups:
A1) 3 alt. sets of each
– Mins 1-3-5) 3 Weighted push-ups
– Mins 2-4-6) 3 Weighted dips
(Instead of using bands today, complete the required reps but jumping up and using a 4-5s controlled negative on each rep)
-Min 7&8 rest.
A2) 3 alt. sets of each
– Mins 9-11-13) 8 Weighted bench or box dips (Plate loaded on lap/thighs)
– Mins 10-12-14) 8 Ring rows (elevate feet if possible but maintain full ROM)
WOD: Complete 4 rounds for total reps. 3´Amrap, 1´rest
– 200m Run
– 20x Dumbbell Snatches with 22.50kg / 17.50kg Alt
– Handstand Pushups for max. reps