1) 2rds For Time: (30min Cap)
30 Toes to Bar
30/20cal Row
30 Strict Handstand Push-Ups
400m Run
15 Bar Muscle-Ups
30/20cal Row
*Every time you break on a gymnastics movement you must perform 40 double-unders. Limit to 8 penalties
Deadlift (16min) 1 warmup set -Then- 1 set of 10 reps at 55% 2 sets of 10 reps at 65% 14min AMRAP 16 Box Jumps (24/20) 12 Toes to Bar 400m Run (500m Row)
“Elizabeth” 21-15-9 Squat Clean (135/95) Ring Dip (Push Up) 4rds NFT 10 Strict Chest to Bar Pull-Ups 16 Bicep Curls 12 Strict Snacth Grip High Pull
Back Box Squats 3 warm up sets then 8 sets of 3 reps All sets at 80% Or 5-10lb heavier than last time Hit set Every 90sec 6min AMRAP 8 Deadlifts (225/155) 40 Double Unders (30sec of practice) LIGHT A