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Conditioning:
7 Rounds
Min 1: 20 American Kettlebell Swings (32/24) (Fx: 24/16)
Min 2: 14 DB Hang Clean and Jerk(50/35) (Fx: 35/20) (6 Each Arm)
Min 3: 15/12 Cal Ski Erg (Fx: 12/10)
Min 4: AMRAP Burpee Box Jump Overs
Min 5: Rest
Score is total Burpee Box Jump Overs
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E2MOM 16
Push Press (ME)
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 reps
Set 8: 1 reps
For Time:
8-6-4
Chest to Bar Pull Ups (Fx: Pull Ups)
Bar Muscle Ups (Fx: C2B Pull Ups)
After each set of gymnastics movements:
100 Double Unders (Fx: 75 DU’s)
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E3MOM 15
3 Back Squats @80-85%
Conditioning:
6 Rounds Alternating with a Partner (3 Rounds Each)
250m Row
12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)
4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)
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Overview Of The Week:
Monday: Weighted Strict Pull-ups
Tuesday Back Squats
Wednesday: Push Press
Thursday: EMOM
Friday: Open WOD 19.3
Saturday: Hang Power Snatch Complex
Sunday: Push Jerk
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Gymnastics Strength:
Rx+:
4 Rounds
3 Weighted Strict C2B Pull Ups (ME)
10 Plate GHD Sit Ups (A)
Rx:
4 Rounds
3 Weighted Strict Pull Ups (ME)
15 Plate Sit ups (A)
Fx:
4 Rounds
3-5 Strict Pull Ups
15 Plate Sit Ups (A)
Rest 2 Minutes Between Sets
AMRAP 12
15 Power Snatches (75/55)
15 Handstand Push Ups (Fx: 15 Hand Release Push Ups)
10 Meter Handstand Walk (Fx: 10m Bear Crawl + 10 shoulder taps on the wall)
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Strength:
15:00 Find a Heavy 5 rep Thruster
then AMRAP 3:
Max Thrusters at 60%
Conditioning:
AMRAP 10:
5 Deadlifts (115/80) (Fx: 95/65)
5 Hang Power Cleans (115/80) (Fx: 95/65)
5 Push Jerks (115/80) (Fx: 95/65)
35 Double Unders
