WOD

Gymnastics:

5 Min EMOM

-3 Burpee Muscle Ups or Burpee Toe to Bar

 

A1) Bench Press 3×3

1xAMRAP @80% working sets

A2) Single Arm DB High Row 3×8-12/arm

 

3 Sets each:

-8-12 Non-Alternating Step Ups/Leg

-10 Powell Raise/arm

-20-30 Sec Foam Roller Bridge ISO

 

I go, You go

1 Round:

-30 Sec Goblet Squat Iso/Side

-10 Box Step Downs/Side

-Band Shoulder Complex

-Side Plank hip lift on Bench X 10/side

 

3 Rounds:

A1) Seated Box Jump x 5

A2) 5 Med Ball Scoop Toss/Side

 

Back Squat

3×3

1xAMRAP @ 80% Working sets

 

3 Sets Each:

-5-15 Strict Pull Ups- myo match

-8-12 Single arm KB Z press/arm

-5-10 Band assisted Nordics

I go, You go

Partner Workout:

3 Sets Each:

400m Run or 500/400m Row

21 Kettlebell Swings

12 Toes to Bar

 

Alternate Rounds

25 Minute EMOM:

1) 3 Clean & Jerks

2) 20-50 Double Unders

3) 3-6 Muscle Ups/Pull Ups

4) 15/12 Cals On Machine

5) Rest