251214 Sunday

Osama Kamaluddin
Dec 13, 2025
1 min read

Gymnastics

20 min emom

Min 1: 10-30 sec bottom of the ring dip/push up hold

Min 2: 20-40 sec hollow hold

Min 3: 10-30 sec chin over bar hold

Min 4: 20-40 sec arch hold

Metcon:

In a 14 min window

Buy in

30 wall balls

10 min amrap

8 deadlifts 70/50

8 box jump overs

8 pullups (RX+ C2B)

Remaining time:

AMRAP Wall balls

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