1. Gymnastics
Rx:
EMOM x 12 minutes
10 Strict Toes To Bar
50 sec Superman Hold
15 Deficit Push Up
50 sec Plank Hold
Int:
EMOM x 12 minutes
10 Strict Toes To Chest
50 sec Superman Hold
12 Push Up
50 sec Plank Hold
Beg:
EMOM x 12 minutes
8 Strict Knees To Chest
50 sec Superman Hold
8 Push Up from knees
50 sec Plank Hold
2. Conditioning
Rx:
For Time
400m Run
21 Front Squat (50/35kg) / (40/30kg)
400m Run
18 Front Squat (50/35kg) / (40/30kg

400m Run
15 Front Squat (50/35kg) / (40/30kg)
Beg:
For Time
400m Run
10 Front Squat (Empty Bar)
400m Run
10 Front Squat (Empty Bar)
400m Run
10 Front Squat

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