260301 Sunday
Gymnastics
16 min emom
Min 1: 20 sec max ring dips (box dips)
Min 2: 20-40 sec hollow hold
Min 3: 20 sec max strict pullups (sc ring rows)
Min 4: 20-40 sec arch hold
Metcon
12 min amrap
12/9 cal row
9 toes to bar
9 burpee box jumps
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See AllIn 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
Weightlifting 1 clean pull + 1 power clean from below the knee Build to heavy 5 sets at 80-90% Metcon 8 min AMRAP 50 DUs 15 swings 10 alt goblet lunges 4 min rest 8 min AMRAP 15 box jump overs 15 KB S
Strength Push press Build to 3 rep heavy Metcon In teams of two 18 min AMRAP 400m synchro run 200m sandbag bearhug carry or double KB front rack walk 100m sled pull
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