Wednesday October 23, 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

3:00 Rest

EMOM 7
3 Ring Muscle-ups

B) Banded Clean Grip Deadlifts
10 x 3reps
60s rest between sets

C) Work
3:00 Window x 3
10 Burpee Pull-ups
10 Dumbbell Cleans, 2 x 22.5/15kg
Max Calories Assauklt Bike

5:00 Rest

3:00 Window x 3
10 Toes to Bar
10 Push Press, 2 x 22.5/15kg
Max Box overs

D) Midline
3 x 20reps GHD Sit-ups
3 x 10reps Hip Extensions
60s rest
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