STRENGTH
E2M FOR 10′
5 Bench Press @ 75-85%
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Incline 2DB Bench Press – 3 x 12 – rest 1′
Banded Triceps Extension – 100 reps
GYMNASTIC CONDITIONING
EMOM 18′
1/ 50 Double Unders
2/ 10m Handstand walk
// Go fast on HSW !
METCON
For Time
21 Overhead Squats @ 50/35
21 Chest to Bar
15 Overhead Squats
15 Bar Muscle Ups
9 Overhead Squats
9 Ring Muscle Ups
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Scale version
Pull Ups / Chest To Bar / Bar Muscle Ups (banded if necessary)
ACCESSORY WORK
Strength
2KB Z-Press – 4 x 8 – rest 1′
2KB Push Press @ 30X1 – 3 x 10 – rest 1′
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Core Development
NOT FOR TIME
50 – 40 – 30 – 20 – 10
GHD Sit Ups
GHD Hip Extension
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Conditioning
2 x EMOM 10′
1/ 15-12 Cal Row
2/ 12 Burpee Box Jumps Over
AEProgramming 