GYMNASTIC STRENGTH
Deficit Strict HSPU – 6 x 6 – rest 1′
// No deficit if necessary
// Less than 6 reps if you have to
Pike HSPU – 3 x 12 – rest 45sec
EMOM TUESDAY
EMOM 15′
1/ 4 Strict Ring Muscle Ups
2/ 10 Double KB Snatches @ 16-16/12-12
3/ 3 Pause Front Squats @ 70-80%
METCON
3 Rounds for time
40 Wall Ball @ 20/14
20 Hang Power Cleans @ 50/35
10 Bar Muscle Ups
ACCESSORY WORK
Renfo
4 sets of
12 BB Z-Presses + 3 Wall Climbs – rest 45sec
Cardio
Row
250-500-750-1000-750-500-250m
Effort 1:1 Rest
LEADERBOARD
AEProgramming 