1. Gymnastics
EMOM x 12 minutes
5-8 Strict Chest To Bar Pull Ups
20 V-Ups
15 Deficit Push Ups
5-8 Strict Pull Ups
15 V-Ups
12 Narrow Push Ups
5 Band Pull Ups or 8 Ring Row
12 Tuck Ups
8 Narrow Push Ups on Knees
2. Conditioning
EMOM x 10 minutes
Odd: 9 Thrusters (40/30kg)
Even: 35 Double Unders
EMOM x 10 minutes
Odd: 7 Thrusters (35/25kg)
Even: 20/70 Double Unders/Single Unders
EMOM x 10 minutes
Odd: 5 Thrusters (Empty Bar)
Even: 50 Single Unders
Coach Notes:
Thrusters – Unbroken
Double Unders – as many as possible in one minute if this is your weakness

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