CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Hollow Hold

Strength
1) High Bar Back Squat: 1X20 @ 90% of last week – rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning (Local Muscular Endurance Development/Speed Work)
EMOM ALAP 10
3/2 Unbroken Muscle Ups
3 Touch & Go Power Snatches 60Kg/40Kg
-straight into-
AMRAP 5
30 Double Unders
10 Burpees


Strength & Conditioning
Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Hollow Hold

Strength
1) High Bar Back Squat: 1X20 @ 90% of last week – rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning
EMOM ALAP 10
5 Ring Rows
5 Box Steps
-straight into-
AMRAP 5
30 Single Unders
8 Burpees