gymnastics:
EMOM for 5 minutes:
2 rope climbs
WOD:
3 rounds:
7 thrusters (75#/55#)
7 pull-ups
7 burpees
50/40 calorie row
3 rounds:
7 thrusters (75#/55#)
7 pull-ups
7 burpees
50 calorie row
7 thrusters (75#/55#)
7 pull-ups
7 burpees
midline strength:
3×20 GHD sit-ups
WOD:
AMRAP for 3 minutes:
15 calorie bike
15 power cleans (115#/85#)
rest 3:00
AMRAP for 3 minutes:
12 calorie bike
12 power cleans
rest 3:00
AMRAP for 3 minutes:
9 calorie bike
9 power cleans
gymnastics:
8 rounds:
every :30…
2 bar muscle-ups
WOD:
4 rounds:
5 ring muscle-ups
10 overhead squats (115#/85#)
15 box jump overs (24″/20″)
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gymnastics:
5×12 handstand push-ups
WOD:
AMRAP for 3 minutes:
21 overhead squats (95#/65#)
21 burpees
max calorie bike
rest 3 minutes
AMRAP for 3 minutes:
18 overhead squats
18 burpees
max calorie bike
rest 3 minutes
AMRAP for 3 minutes:
15 overhead squats
15 burpees
max calorie bike
rest 3 minutes:
12 overhead squats
12 burpees
max calorie bike
strength:
8×3 back squat
WOD:
AMRAP for 15:
15 calorie row
15 power cleans (135#/95#)
15 calorie row
15 toes to bar
olympic lifting:
10×2 hang power snatch
WOD:
3 rounds:
20 ring rows
30 push-ups
40 squats
conditioning:
3x500m row
rest 2:00
WOD:
5 rounds:
AMRAP for 1 minute: bike for calories
AMRAP for 1 minute: shoulder to overhead (95#/65#)
AMRAP for 1 minute: ambit sit-ups
rest 1 minute
strength:
3×5 deadlifts
WOD:
30 pull-ups
30 overhead squats (95#/65#)
20 chest-to-bar pull-ups
20 overhead squats
10 strict pull-ups
10 overhead squats