210809

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)