Gymnastics Strength Rx: EMOM x 10 minutes 5-8 Strict Deficit Box HSPU 15 Ring Row Int: EMOM x 10 minutes 5-8 Strict Box HSPU 12 Ring Row Beg: EMOM x 10 minutes 5-8 Strict Knees on Box HSPU 8 Ring Row   Conditioning Rx: AMRAP…
Weightlifting Power Clean & Push Press 50%x(3+3) 55%x(3+3) 60%x(3+3)x3   Conditioning Rx: AMRAP 12 minutes 12 Toes To Bar 12 KB Goblet Squat (24/16kg) 12 Push Ups Int: AMRAP 12 minutes 10 Toes To Chest Level 10…
  Gymnastics Rx: EMOM x 10 minutes 5-8 Strict Chest To Bar Pull Ups 5-8 Ring Dips Int: EMOM x 10 minutes 5-8 Strict Pull Ups 5-8 Box Dips Beg: EMOM x 10 minutes 5-8 Banded Pull Ups 5-8 Box Dips legs on floor   …
,
Strength Deadlift Rx + Int 5 sets x 5 reps (82%) Beg: 5 sets x 5 reps Light Weights   Conditioning Rx: EMOM x 16 minutes 15/12 Cal Row 10 Dips 10 Leg Raises on Ladder 50 sec Farmer KB Hold (32/24kg) Int: EMOM …
Strength Back Squat Rx: + Int: 5 sets x 5 reps (88%) Beg: 5 sets x 5 reps Light Weights   Conditioning Rx: EMOM x 12 minutes 12 KB Clean (24/16kg) 15 Push Ups 18 Box Jump (60/50cm) Int: EMOM x 12 minutes 12 KB …