Gymnastics 12min emom Min 1) 60% of your strict Hspu Min 2) 10m alligator walk…

Gymnastic 10 min to practice Gymnastics   Strength 5 min emom 5 Squat Snatches @50-55%…

Strength 12min Emom Min 1) 6 Bench Press (building) Min 2) 3 Strict Press  …

Strength/gymnastics Not for Time: 3-6-9-12-15: Unbroken Deadlifts (60%) After each set, 10 Strict HSPU  …

Metcon “Hot Sauce” Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Rower…

Strength Back Squat 3 sets of 3 reps @ 73% 2 reps @ 78% 1…

Accessory work 3 sets of 5 Bench press 10 BB bent over rows 15 GHD…

“Special effects” For time: 100 Double unders 21-15-9 HSPU Front Squats 135/95 Into 100 Double…