• 10-10-10 of:
BB Push Press
10RM
90% 10RM 10-10 reps

Takomo Gymnastics Open Prep

“DIANE”

For Time:
21-15-9 Deadlifts 225/155
Handstand Push-Ups

The Deadlift weight should be medium-heavy for you, and completed in 1-3 sets. Scale load as needed. For most athletes, however, this benchmark is more about the Handstand Push-Ups. To Rx this workout, you should be able to complete sets of 6-10 reps or more when fresh. If you can not complete at least 6 Handstand Push-Ups in a row, then scale volume or to heavy Dumbbell Push Presses instead. If doing the Dumbbell Push Presses, choose a challenging load that allows you complete sets of 6-10 reps or more.

Post time and Rx to comments.

A: 10min amrap:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead 60/40

EMOM 6 min

6 Hang Power Clean @ 65 %

20 MIN AMRAP

• 1/2/3/4/5/6/7/8/9/10...... Power snatch 60kg
• 5 C2B
• 10 Pushups
• 15 Air squats

Scale as needed - Pullups instead of chest to bar, and decrease weight if too heavy

8 rounds with assaultbike

1 min 300w/400w
30s rest
1 min 400/500
45s rest
1 min 500/600
1min rest

FOR TIME

250M ROW

15 -12-9
AIR SQUAT
PUSH UP
RING ROW

250M ROW

Strength: 5x3 deadlift@80%

Wod: 15-12-9-6-3
Hang power snatch@40/30
T2B

Strength: build upto 80% of your 1rm deadlift then perform 3 reps every 90 secs for 5rds

Wod: working on barbell cycling , try to get reps done unbroken , so if needed scale weight to stick to the plan. After each set walk to the pull up bar taking deep breaths and then aim for quality t2b work on finding range.

EMOM 12

UB

3-5 ttb + 3-5 c2b