Warmup: 5´DU
Gymnastics: E3mom for 12´
– Strict Pullups:
*5 Strict weighted pull-ups (~80% of 5RM, make them all good working sets vs building to only 1-2 heavy sets)
– Rest ~15-20s
AMRAP set of strict ring dips
Gymnastics: 15´For practice
– Handstand Walk
WOD: Complete 3 rounds to total reps. 40s AMRAP / 20s rest
1) Row (Cals)
2) Dumbbell push press
3) Double KB Cleans (24/16kg)
4) Burpee box jump over
– rest 2´ min between rounds