Gymnastics
Metcon (No Measure)
Pull-up Efficiency if you have a pull-ups
– Kipping/Strict/Butterfly/Chest to Bar
– Kipping/Strict/Butterfly/Chest to Bar
If you don’t have a pull-up
4×8 Banded strict chin up
(8min)
Metcon
Sandbag Get up (4×4@AHAP)
https://youtu.be/RC7BFsclSoM
(18min)
4 rounds of 4 SGU as heavy as possible
The sum of 4 weights used each round as the score.
4 rounds of 4 SGU as heavy as possible
The sum of 4 weights used each round as the score.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 Box JUmp 24/20″
10 HSPU
20 Box JUmp 24/20″
10 HSPU
