Gymnastics Strength
20 Min EMOM Min 1: 20-40 sec bottom of pushup hold
Min 2: 20-40 sec hollow hold
Min 3: 10-30 sec chin over the bar hold
Min 4: 20-40 sec arch hold
Metcon
12 min AMRAP
8 Deadlifts
8 Box jump overs
8 Pullups (RX+ chest to bar)
2 min AMRAP
Max wallballs
RX Age 17-44 (70/50KG)
RX Age 14-16 and 45-60 (60/42.5KG)
RX Age 8-13 (52.5/35KG)
Gymnastics Strength
20 Min EMOM Min 1: 20-40 sec bottom of pushup hold
Min 2: 20-40 sec hollow hold
Min 3: 10-30 sec chin over the bar hold
Min 4: 20-40 sec arch hold
Metcon
12 min AMRAP
8 Deadlifts
8 Box jump overs
8 Pullups (RX+ chest to bar)
2 min AMRAP
Max wallballs
RX Age 17-44 (70/50KG)
RX Age 14-16 and 45-60 (60/42.5KG)
RX Age 8-13 (52.5/35KG)
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