260815 Saturday

Gymnastics 15 min EMOM Min 1: 10-20 sec bottom of the ring dip hold Min 2: 10-20 sec top of the ring row hold Min 3: max hollow hold Min 4: 10-30 sec HS hold Min 5: 10-20 sec 90 degree pull-up hold Me

in teams of two 10-8-6-4-2 Back squats at 1.5x bodyweight RMU/BMU 2 mins rest 10–8-6-4-2 front squats at 1x body weight burpee pullups 2 mins rest 10-8-6-4-2 Overhead squats at 0.75x bodyweight burpee

Weightlifting 1 power clean + 1 squat clean 5 sets 1+2 at 70-80% Metcon 3 rounds 3 min AMRAP - 90 sec rest 12 toes to bar 9 burpees over the bar 6 front squats 3 STOH 60/40