Skills/Gymnastics
15min EMOM alt min
1min skin the cat
1min lower from inverted hang
1min candle sticks
Note: Perform 2 to 5 reps of each per min, scale as needed
METCON
Rx
For time:
3 pegboard ascents
35 zeus rope double unders
2 pegboard ascents
35 zeus rope double unders
1 pegboard ascent
35 zeus rope double unders
Scaled option
For time:
3 rope climbs
35 double unders
2 rope climbs
35 double unders
1 rope climb
35 double unders
BURN
12min AMRAP
1mile run
Max row meters
at 12min, go right into:
8min AMRAP
800m run
Max row meters
at 20min, go right into:
4min AMRAP
400m run
Max row meters
Note: No rest between the AMRAPs
Goal is to get as far as you can on the rower every rounds. Faster you run, the more distance you get on the rower
Accessory work
Shoulders of steel
Alternating dumbbell press 3×10 (10 per side)
Weightlifting
Snatch sots press 3×5
Gymnastics
Accumulate 1min of front planche
Core
3 rounds
15 GHD sit ups
15 back extensions
