Base Endurance + Strength: Week 4, Saturday

Gymnastics
5 Rounds
7 Chest-to-Bar Pull-ups
30 Second Handstand Hold*
Accumulate 30 Second L-Sit Hold
*With Assistance If Necessary or Wall Facing Holds

Strength Conditioning
Every 30 Seconds For 5 Minutes
1 Full Clean @ 70% Of Max
Rest 3 Minutes
Every 30 Seconds For 5 Minutes
1 Full Snatch @ 70% Of Max

Conditioning
6 15′ Rope Climbs
60 Double-unders
30 Wall Balls (20/14)
30 Box Jump Overs (24/20)
30 Calorie Bike
5 15′ Rope Climbs
40 Double-unders
20 Wall Balls (20/14)
20 Box Jump Overs (24/20)
20 Calorie Bike

Bike
20 Minute Easy Bike

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