Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit
1. Gymnastics
16min Alt. EMOM
:30 Hollow Hold
ME HS Hold (Switch Kicks, Wall walk hold)
7-10 Ring Kips (5 Arch Swing Drift)
10 Ring Dips/ Dips
2. 4min
50ft DB Lunges (2x50/35) 15/12cal Row ME Muscle Ups (PullUps/Chest to Bar, low bar) -4min Rest -
4min
50ft Single Arm DB OH Lunges (2x50/35) 12/10cal Row ME Muscle Ups (PullUps/Chest to Bar, low bar)
4min ALT EMOM (2rds) - :20 Hollow + :20 Arch Hold - :40 Kips w/ pause in each position (Hollow Rocks) then 1min Rest between EMOMS 11min Alt EMOM (3rds) - 10 Kips, ring or bar (toes on ground kips) -
Box Squat 4 Warm up Sets (50-60-70-75%) -then- 6 sets of 2 reps All sets at 81% 1RM or SAME WEIGHT as last time. Should have one-two reps left in the tank. 6min AMRAP 5 Shuttle Runs 16 KB Front Rack L
Every 90sec for 3rds - 10 Strict Press - 14 Bent Over Row - Rest 4rds For Time: 60 Single Unders 16 Burpees 8 Hang Power Snatch (115/80)
