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Gymnastic Strength

Find your max rep unbroken ring dips (box dips, push ups)

then do 4 sets of 50% of reps


Find your max rep unbroken ring rows

then do 4 sets of 50% of reps


Metcon

3 rounds for time

90 sec AMRAP

20 cals row/12 cals bike (not more than 1 min work)

Max KB swings


90 sec break


90 sec AMRAP

10 shuttle sprints

Max KB goblet Squats


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)



Gymnastic Strength

Find your max rep unbroken ring dips (box dips, push ups)

then do 4 sets of 50% of reps


Find your max rep unbroken ring rows

then do 4 sets of 50% of reps


Metcon

3 rounds for time

90 sec AMRAP

20 cals row/12 cals bike (not more than 1 min work)

Max KB swings


90 sec break


90 sec AMRAP

10 shuttle sprints

Max KB goblet Squats


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

RX Age 8-13 (6/4KG) (9/8FT)

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