Weightlifting 5 rounds of 1 split jerk every 30’’, empty bar 5 rounds of 1 split jerk every 30’’, light weight 5 rounds of 1 split jerk every 60’’, medium weight 5 rounds of 1 heavy split jerk every 90’’, heavy weight Gymnastics toes…
Gymnastics hand stand walk practice scale with hand stand hold practice or wall walks timecap 8’ Strength 5 rounds of 8 banded push ups 8 ring rows 3 deadlifts timecap 22’ Metcon 0:00 – 0:45 wall balls (9kg/6kg) for max unbroken reps 1:00 –…
Strength 5 rounds of 8 weighted bar chin ups 8 thrusters timecap 15’ scale 8 weighted bar chin ups with 8 bodyweight chin ups or 8 self supported ring pull ups Metcon 20 american kettlebell swings (24kg/16kg) 20 kipping toes to bar 40 double…
Strength 5 rounds of 8 dumbbell rows each arm 8 barbell overhead squats from rack timecap 16’ Metcon for time 10 deadlifts (70kg/50kg), ring dips and walking lunges each leg 9 deadlifts (70kg/50kg), ring dips and walking lunges 8 deadlifts (70kg/50kg), ring dips and…
Strength 5 rounds of 8 kettlebell step ups each leg 8 strict weighted bar pull ups 8 strict hand stand push ups timecap 22’ step ups: carry the kettlebell anyhow you wish scale 8 strict weighted bar pull ups with 8 strict bar pull…