Friday, November 24, 2018

Prep
4 Minute AMRAP
1 Complex of:
8 Power Clean
8 Push Jerks
8 Front Squat
16 Calorie Bike
30 Double-unders
Bar Weight 45/35

Gymnastics
2 Rounds
8 Strict Pull-ups
8 Toes-to-Bar
12 Kipping Ring Dips
Rest 2 Minutes
2 Rounds
12 Kipping or Butterfly Pull-ups
12 Toes-to-Bar
8 Strict Ring Dips

Conditioning
3 Rounds
8 Power Cleans (135/95)
8 Burpee Box Jumps
Rest 2.5 Minutes
3 Rounds
6 Power Cleans (165/115)
6 Burpee Box Jumps
Rest 2.5 Minutes
3 Rounds
4 Power Cleans (195/135)
4 Burpee Box Jumps

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