Wednesday November 6, 2019

A) Gymnastics
EMOM 7
3 Ring Muscle-ups

3:00 Rest

Accumaltion
10 HSPU

30s Rest

2 Rope Climb (Arms only)
10 HSPU

30s Rest

30 Hollow Rocks
2 Rope Climb (Arms only)
10 HSPU

30s Rest

400m Run
30 Hollow Rocks
2 Rope Climb (Arms only)
10 HSPU

30s Rest

50 Band Pull-aparts
400m Run
30 Hollow Rocks
2 Rope Climb (Arms only)
10 HSPU

30s Rest

60 Straight Arm Banded Push-Downs
50 Band Pull-aparts
400m Run
30 Hollow Rocks
2 Rope Climb (Arms only)
10 HSPU

3:00 Rest

EMOM 7
3 Ring Muscle-ups

B) Banded Clean Grip Deadlifts
10 x 2reps
60s rest between sets

C) Work
AMRAP 12
15 Calorie Assualt Bike
12 Burpees over 40"
9 Power Snatches, 60/40kg

D) Midline
3:00 Ring FLR

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