250630 Monday

Gymnastics 12 min EMOM Min 1: 5-10m HSW or 2-4 wall walks Min 2: 20-30 sec chin over the bar hold Min 3: 3-5 Vups + 3-5 Tucks ups + 3-5 hollow rocks Metcon 4 rounds for time 3/2 rope climbs 20 alt DB

Weightlifting 1 Power Snatch + 1 Squat snatch build to heavy 10 min EMOM 1+1 at 80-90% Metcon 5 rounds for time 20 KB swings 24/16 15 box jump overs 10 bench press 60/40

In teams of two For time 50 OH lunges 50/35 10 rope climbs 2 mins rest 40 power cleans 60/40 20m HSW 2 mins rest 30 STOH 70/50 30 BMUs 2 mins rest 20 front squats 80/55 40 HSPUS 2 mins rest 10 squat s