Gymnastics

Metcon (No Measure)

9 EMOM
min 1 - 24' HS Walk
min 2 - 1 - 3 Bar Muscle Ups
min 3 - 30 DU

Testing

We will run this in waves.
Guys you will have 2:00 to row a 500m
Ladies you will have 2:15 to row a 500m
@ 2:30/2:45 you will start 1 min ME C2B
You will have 4 minutes to rest
then
Row another 500m with the same time constraints only @ 2:30/2:45 you will have 4 min to establish 1RM Squat Clean

Metcon (Time)

500m Row

Chest-To-Bar Pull-ups (1 min ME)

Metcon (Time)

500m Row

Clean (1 RM)

Metcon (AMRAP - Reps)

3 AMRAP
20 calorie Row
30 Wallball Shots, 20#/14#
20 Toes to bar
30 Box jumps, 24"/20#
20 Sumo-deadlit high-pull, 115#/75#
30 Burpees
20 Shoulder to overhead, 135#/95#
100' Plate Push 25#/15#

Metcon (AMRAP - Reps)

6 AMRAP
20 calorie Row
30 Wallball Shots, 20#/14#
20 Toes to bar
30 Box jumps, 24"/20#
20 Sumo-deadlit high-pull, 115#/75#
30 Burpees
20 Shoulder to overhead, 135#/95#
100' Plate Push 25#/15#

Metcon (Time)

For Time
20 calorie Row
30 Wallball Shots, 20#/14#
20 Toes to bar
30 Box jumps, 24"/20#
20 Sumo-deadlit high-pull, 115#/75#
30 Burpees
20 Shoulder to overhead, 135#/95#
100' Plate Push 25#/15#

Accessory Work

Metcon (No Measure)

3 Rounds Not For Time (RNFT)
10 each arm (Single arm DB/KB rows)
10 Around the Worlds
20 Butt Squeezes
20' each way side lunge with slingshot bands

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