Gymnastics Skill Work
3 Rounds for Quality:
L-Sit Hold
Ring Support
Handstand Hold or Walk

• Improve on last week.

5 rounds ME
30s ON, 30s OFF

ROW CAL

For time, share the calories as you want.
Timecap 15 min.

Alternate

Back Squat 8-7-6-5-4, AHAFA
Push Press 8-7-6-5-4, AHAFA

Rest 1-2min between movements. Use 2 barbells if possible.

AMRAP 32:00 with a partner:
Row 5k
Then AMRAP:
10 Hang Power Snatch (35/25kg)
8 Squat Thrusts
6 Toes to Bar

*Score = 5k Row time + Rounds/Reps
*AMRAP work one athlete completes a full round at a time. Split the Row as you want.
*Alternate Scaling Options 5k Row = 5k Run, 20 Minute Bike or Ski Erg Max Cals

DB or KB Bench Press
Work in 3's
4x10 db bench press or Kb

100 DUs
then
3 rounds
10 C2Bs
10 ring dips
10 box over jumps 60cm/50cm
then 100 DUs

AMRAP 20
50 Wall Balls
50 Double Unders
40 Box Jumps
40 Toes-to-bar
30 Burpees
30 Pullups
20 Power Cleans 50/35kg
20 Shoulder to overhead
10 Snatches
10 Handstand Pushups

4 sets for max calories/reps of:
60s of Assault bike/Concept 2 for calories
Rest 60s
60s of DU for reps
Rest 60s
60s of burpee box jump overs 60/50cm
Rest 60s

30min Amrap

50 Box Jumps
40 Thrusters 30/20kg
30 Toes-to-bar

then

10 Rounds of
5 Shoulder to Overhead 60/40kg
10 Bar Facing Burpees

then in the remaining time
Amrap of Cindy

Score is total reps of cindy