Thursday

Gymnastics (15-38)

Max effort test:

1. CTB Pull Up (kipping)

*Pull Up/Chin over bar/Ring Row

2. Push Up/Barbell Incline push up

(barbell on 4th pin from bottom)

Chest MUST touch ground and performed full ROM (no knees)

3. Hollow Hold

Rest 5 minutes between test

 

Conditioning (40-54)

EMOM 18 minutes

a. Alternating rounds of:

SDLHP/Push Press 95/65lbs

b. Burpee Box Jump 24/20"

c. Rest