Warmup: 400m, then 3 x…
– 10 Scap Pull Ups
– 10 Scap Push Ups
Gymnastics: Bar Muscle Ups Practice 10´
Gymnastics: 15´For 1RM
– Weighted Chinups & Weighted Ring Dips
WOD: [CompTrain] 300. 10 Rounds of (25´CAP)
– 5x Strict Chest to Bar Pullups
– 10x Dumbbell Repetitions
– 15x Situps
*In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand.
*Round 1 – DB Push Press
*Round 2 – DB Burpees
*Round 3 – DB Power Cleans
*Round 4 – DB Bench Press
*Round 5 – DB Lunge Steps
*Round 6 – DB Front Squats
*Round 7 – DB Bent Over Rows
*Round 8 – DB Alternating Power Snatches (single arm)
*Round 9 – DB Deadlifts
*Round 10 – DB Thrusters
*Rx – 32.5/22.5kg | 70/50 lbs
*Mod – 22.5/15kg | 50/35 lbs