Gymnastics
20 single unders
20 single unders with slow – fast turnover
5 rounds of 5 single unders 1 power jump
5 rounds of 5 single unders 1 double under
5 rounds of 4 single unders 1 double under
5 rounds of 3 single unders 1 double under
5 rounds of 2 single unders 1 double under
20 double unders
timecap 5’
this is a practice block, focus on keeping hands close to hips and working from your wrists
Strength
5 rounds of
5 2511 back squats from rack
5 2115 floor presses
5 strict toes to bar
timecap 15’
scale strict toes to bar with strict knees to elbows
Metcon
AMRAP12’
1 push up on dumbbell + dumbbell clusters with 2’’ hold at top (22.5kg/15kg)
4 kipping p-bar dips
8 dumbbell lunges
20 double unders
increase push ups + clusters by 1 rep every round
clusters: pick a weight for 4 unbroken reps
scale 20 double unders with 10 or 5 double unders or 3 double under attempts
this is a training block, focus on depth and full extension on clusters