A. Dynamic Stretches
B. (5 rounds for max effort)
1 minute max: toes to rings
1 minute rest
C. “Damn Diane”
(For time)
21-15-9
Deadlift 205/315lbs
Strict deficit handstand push ups (3.5/2”)
D. (12 minute clock)
Gymnastics Practice
(Use this time to develop Gymnastics skills: pull-ups, handstand hold variations, pistols, double Unders etc.)
E. Static stretches
A. Dynamic Stretches B. (3 rounds) 50’ duck walk 15/15 dbell single leg deadlift C. (For Strength/ Technique) Front squat 5-5-5 3-3-3 (Build by feel; first set starts 60%+) D. “Death By 2’s” Sumo dead
A. Dynamic Stretches B. “Partner” (For time) 150/105 cal bike (Split any way) C. (As many rounds as possible in 16 minutes) 10 push ups 8 toes to bar 10 push ups 16 dbell alternating snatches 85/60lb
A. Dynamic Stretches B. “Partner” (For time) 300m team run (3 rounds each) 5 hang power cleans 185/125lb 5 burpee over bar 5 box jump overs 24/20” (switch every round) 300m team run (3 rounds each) 5