Weightlifting
EMOM 10
1 Squat Clean Thruster
Gymnastics
Every Minute on the Minute for 12 minutes
odd- 6 deficit HSPUs
even- 3 weighted Pullups
Games – Paralettes to an abmat, 80/55+ lbs on pull ups
Regional – 3 inch deficit, 60/35+ lbs on the pull ups
Open – 3 inch deficit with bands for help, strict pull-ups or add some weight if possible
Conditioning
4 rounds of
100 dubs
Rest 1:1
500m row
Rest 1:1