10/23/2019

A. Gymnastics/Open Skill Work:
EMOM 9: [30 sec on/30 sec off x3 sets] unscored - for quality
A1. Handstand practice; 30 sec; [HS Hold or walk]
A2. Hollow Rock: 30 sec for quality [all groups]
A3. MU Progressions: MU Progressions/strict --> Kipping +

F: HS Hold/Wall Walk + Ring Row x6-8 + Push Up x6-8
P: HS Walk or Hold + Banded MU Transition x5 + Dip x5
S: HS Walk + Strict or Kipping MU Practice; 30 sec


B. 15 min AMRAP:
Run 100m +
50x Double Unders
Run 100m +
40x Wall ball: 20/14#
Run 100m +
30x Hang Power Snatch 95/65#
Run 100m +
20x OHS: 95/65#
Run 100m +
10x Thruster 95/65#

F: 3-1 Singles + 30x WB + 20x 1DB Power Clean + 10x 1DB Front Squat + 5x DB Thruster L/R
P: as rx
S: 24/20# WB + 135/95#