GYMNASTICS/ACCESSORY:
4 Rounds:
ME Unbroken Pull Ups
When drop from bar, 10 Barbell Bent Over Rows
Advanced: ME Unbroken Weighted Pull Ups, 115/75
RX: As written, 95/65
Scaled: 4 Pull Up Negatives, 75/55
CONDITIONING:
7 Rounds:
10 DB Lunges (45/25)
20 Sit Ups
STRENGTH:
Hang Power Clean + Power Clean
1 – 1 – 1 – 1 – 1 – 1 – 1- 1
CONDITIONING:
10 Minute AMRAP
9 Hang Power Cleans (135/95)
8 Handstand Push Ups
7 Box Jumps (24/20)
STRENGTH:
Front Squats
5 – 5 – 5 – 5 – 5 (progressive)
CONDITIONING:
400m Run
30 Push Press (95/65)
30 Wall Balls (20/14)
400m Run
20 Push Press
20 Wall Balls
400m Run
10 Push Press
10 Wall Balls
400m Run
CONDITIONING:
Partner Workout
400m Back Rack Barbell Carry (95/65)
50 Ground to Overhead with plate (45/25)
50 Russian KBS (55/35)
50 Back Squats (95/65)
50 Toes to Bar
50 Burpees to plate (45/25)
400m Front Rack Barbell Carry (95/65)
STRENGTH:
Push Press
5 – 5 – 5 – 5 – 5 (progressive)
CONDITIONING:
14 Minute AMRAP
30 Double Unders
10 DB Snatches (50/35)
10 CTB Pull Ups
STRENGTH:
Bench Press
5 – 5 – 5 – 5 – 5 (progressive)
CONDITIONING:
12/10 Strict Ring Dips
100m Farmer’s Carry (55/35)
200m Run
10/8 Strict Ring Dips
100m Farmer’s Carry
200m Run
8/6 Strict Ring Dips
100m Farmer’s Carry
200m Run
6/4 Strict Ring Dips
100m Farmer’s Carry
200m Run
4/2 Strict Ring Dips
100m Farmer’s Carry
200m Run
CONDITIONING:
10 Rounds
5 Hang Power Snatches (95/65)
7 Toes to Bar
9 Box Jumps (24/20)
CASH OUT:
Coach’s Choice!
