Saturday October 19, 2019

A) Gymnastics 
EMOM 10
1- 10 Kipping HSPU
2- 3-5 Strict, hollow pull ups.
-
3 x 20 DB Plank rows.
Rest as needed.

B) Squat Clean Thruster
Establish a 3RM
-
Ever 45sec x 8 rounds:
1 rep, 85%

C) Push Press
Establish a 5RM Push Press


D) Assistance 
2:00 window:
15cal bike
Max reps Burpee Muscle ups

Rest 1:00

2:00 window
12 cal ski
24 air squats
Max reps ring dips

rest 1:00

x 4 full rounds.

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