Gymnastics EMOM
EMOM 12:00
Minute 1: 10 Strict HSPU
Minute 2: 15 Hollow Rocks (add weight if possible)
Minute 3: 2 Legless Rope Climbs

HSPU options: Strict, strict to pads, pike push-up, DB Push Press
Rope Climb options: Legless, legs, halfway, floor to standing.

• Aim to improve on last week: quality, reps, scaling etc.

AMRAP 6:00
Double KB Thrusters @24/16kg

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Wod
For Time
21 Wall ball
15 Bar over burpee
9 Power clean (65% from CJ 1 RM)
15 Bar over burpee
21 Wall ball

30 rep

EMOM 6

2 x power snatch, climbing heavy

3x2 Split snatch
3x2 Squat jerk, from the floor

Easy weight, concentrate on good technique.

6 Rounds for time
9 Pull ups
12 Deadlifts 90/65 (no mix grip, no bounce)
Rest 30 seconds after each round

Strict chest to bar or strict pull ups 5 x 3
(use tempo for challenge)
-Rest 1:30 between the sets-

1a) Tall Kneeling Landmine Presses - bilateral: 3 x 10. No rest.
1b) DB Hammer Curls: 3 x 10. Rest 60s.

2) Pull-ups: 10 x 3, every 60s.
- Use medium pronated grip
- Options: Added weight, Bodyweight, Partner Assisted Pull-ups, Self-Assisted

3) "Finisher"
100 banded pushdowns (tough set-up)
75 Hollow Rocks
50 DB Renegade Rows @50/35lbs (total reps)

Wod
5 Rounds
30s work/15 rest
Kb swing
Box jump
Sit up