Warmup: 400m, then 2x
– 15 Scap Push Ups
– 10 Scap Pull Ups
– 5 Inchworms
Gymnastics:
30/30: STRICT PULL-UP & HSPU x 3
– 30s AMRAP Strict pull-ups
– 30s Rest
– 30s AMRAP Strict HSPU’s
– 30s Rest
—
*You may do multiple sets within the 30s
*PU: Use a band that allows at least 6-8 reps
*HSPU: Modify ROM using 1-3 mats, or pike variation off a box.
MetCon:
3 Rounds
2 Wall Walks
5/5 DB Push Press (:03 negative)
8/8 DB Split Squat
100m Run
WOD:
4 RFT
– 20x Toes to Bar
– 20x Weighted Stepups with 24.00kg / 16.00kg with 60.0cm / – 50.0cm
– 20x Kettlebell Snatches with 24.00kg / 16.00kg
– 20x Burpees
– 20x Pullups