A.
Every 2:00×4
Back Squat: 8-8-6-6-4-2 reps from 75% to 90%
B. Gymnastic Work
RX
Emom 10 minutes – Every minute on the minutes:
3-5 Strict Pull Ups+3-5 Strict Handstand push ups
- Rest 2 minutes and then –
Emom 8 minutes – Every minute on the minutes:
3-5 Toes to Bar+ 5-7 Diamond Push Ups
SCALED
Emom 10 minutes – Every minute on the minutes:
3-5 Strict Banded Pull Ups+ 3-5 Handstand push ups
For scaled:
Min1: 5 Strict Pull Ups
Min2: 5 Handstand push ups
- Rest 2 minutes and then –
Emom 8 minutes – Every minute on the minutes:
3-5 Toes to Bar+5-7 Diamond Push Ups
For scaled:
Min1: 5 Knee To Chest
Min2: 7 Diamond Push Ups
BASIC
Emom 10 minutes – Every minute on the minutes:
Min1: 5 Ring Row
Min2: 2 Wall Walks
- Rest 2 minutes and then –
Emom 8 minutes – Every minute on the minutes:
Min1: 5 Sit Ups
Min2: 7 Push Ups
