Warm-up
30-20-10
Bandy pull aparts
KB Lunges (1.5, 1p)
1 min of each side- Tricep stretch with band
Gymnastics
EMOM8
X STRICT MUSCLE-UPS
Games- 2 and/or weight vest
Regional- 1
Open- 2 linked kipping
Can’t do MUPs? 3 Transitions on the minute
Strength
Work up to a 1 RM
Back Squat
WOD (20 min)
Every Minute Rotate exercises
1. Box Jumps (30,24)
2. Overhead Lunges (95,65)
3. Burpee Lateral Jumps
4. Power Snatches (95,65)
-Continue the rotation until you reach a total of 200 reps. Record your total time complete the reps as your score.
Regional-175 Reps (75,55)
Open- 150 Reps (75,55)