Gymnastic Strength
EMOM 20 mins
Min 1: 5-10 Ring dips
Min 2: 5-10 Pullups
Min 3: 10-20 Pistols
Min 4: 12-16 Reverse db flies
Metcon
15 min AMRAP
5 Power cleans
7 Front squats
9 Burpees over the bar
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
Gymnastic Strength
EMOM 20 mins
Min 1: 5-10 Ring dips
Min 2: 5-10 Pullups
Min 3: 10-20 Pistols
Min 4: 12-16 Reverse db flies
Metcon
15 min AMRAP
5 Power cleans
7 Front squats
9 Burpees over the bar
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
50 KG 4 Rounds & 1 Power cleans
RX 4Round
Rx
4 Rounds +12 Reps
4 rounds
Gymnastics Box dip: 5 Pull up : 5 (sitting down) Squats : 10 Reverse fly : 12 - 3kg DB METCON 3 rounds