Gymnastic Strength

3 Rounds

1- 3-4 Beat swings on the rings

2- 2-5 False Grip Chest to Rings

3- 10 Russian Push Ups


Gymnastic Power

5:00 Max HSPU

*Every break 5 down ups


Gymnastic Endurance

In teams of two:

AMRAP 10

Partner 1: 500m row

Partner 2: AMRAP

12 DB Box Step Ups

25ft HSW or 3 Wall walks

50ft S/A DB OH walking lunge 22.5/ 15

*Switch after each row

Snatch

Every 1:30 x 6

1 Power Snatch

1 OHS

1 Hang Snatch

1OHS


Functional Building

EMOM 5

10 Bent Over Rows


Work

2 Sets

5:00 on, 5:00 off:

AMRAP

10 Push Press, 43/ 30

10 Box Jumps

10 KB Swings 24/ 16

Team work

In teams of 2

0-10 mins: 'total'

Establish a total for 2RM Push Jerk


10-20 mins: 'relay'

AMRAP in relay

3 Muscle Ups

6 HSPU

12 air squats


20-30 mins: 'shared'

AMRAP

100 cal Bike

50 Synchro Burpees