Week 8 of 8: Wednesday

Gymnastics Conditioning
4 x 2.5 Minute AMRAP
400 Meter Run + Max Ring Muscle-ups in the Remaining Time
Rest 1 Minute Between Each AMRAP
-Rest 2 Minutes-
4 x 2 Minute AMRAP
20 Calorie Bike
Max Deficit Handstand Push-ups in the Remaining Time
Rest 1 Minute Between Each AMRAP

Strength
4 Rounds
12-10-8-8 Kettlebell Bench Press
Rest 30 Seconds
12-10-8-8 Barbell Bent-over Rows
Rest 1.5 Minute Between Sets

Conditioning
10 Minute AMRAP
3 Legless 15′ Rope Climbs
10 Hang Power Cleans (115/80)
10 Dumbbell Box Step-overs (24/20)

Accessory
4 Sets
10 Weighted GHD Sit-ups w/ a 20-second Hollow Hold on the Last Rep
Rest As Needed Between Sets

Week 8 of 8: Wednesday

Gymnastics Conditioning
4 x 2.5 Minute AMRAP
400 Meter Run + Max Ring Muscle-ups in the Remaining Time
Rest 1 Minute Between Each AMRAP
-Rest 2 Minutes-
4 x 2 Minute AMRAP
20 Calorie Bike
Max Deficit Handstand Push-ups in the Remaining Time
Rest 1 Minute Between Each AMRAP

Strength
4 Rounds
12-10-8-8 Kettlebell Bench Press
Rest 30 Seconds
12-10-8-8 Barbell Bent-over Rows
Rest 1.5 Minute Between Sets

Conditioning
10 Minute AMRAP
3 Legless 15′ Rope Climbs
10 Hang Power Cleans (115/80)
10 Dumbbell Box Step-overs (24/20)

Accessory
4 Sets
10 Weighted GHD Sit-ups w/ a 20-second Hollow Hold on the Last Rep
Rest As Needed Between Sets

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