1. Warm-up
3 Steady Rounds:
15 Push Press 95/65lbs
25 Air Squats
2 Minutes on Bike
2. OLY
Front Squat 4×4 (Start around 80%)
3. Met-Con
6 Rounds:
5 Muscle Ups
5 Thrusters 155/105lbs
25′ Handstand Walk
4. Interval
AMRAP 15 Minutes
Row 200m
10 Power Snatch 95/65lbs
10 Burpees to Target 6″
Extra Credit
5. Gymnastics Strength
4 Rounds:
AMRAP 3 Minutes
Climb the Ladder
2 Pistols
1 D-Ball Clean 150/100lbs
4 Pistols
2 D-Ball Cleans
6 Pistols
3 D-Ball Cleans
8 Pistols
4 D-Ball Cleans
Etc…
Rest 2:00
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