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Sunday 25th April




GYMNASTICS


PULL/PUSH


  • 5-10 strict pull-up + 10-15 kipping pull-up ( performed as an unbroken set) *Scale to chin over bar hold (15-20 seconds) + beat swing (reps)

  • Rest 1:00

  • 5-10 ring dips + 10-20 ring support hold *Scale to Push up + fixed bar support hold (20-30 seconds)

  • Rest 1:00

  • Accumulate 1:00 Tuck Hollow hold Rest 1:00



METCON


EMOM 15


  • A- 3-5 wall climbs

  • B- 14 Alt DB hang split snatch 22.5/15kg

  • C- Run 200m

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