STRENGHT
RX
Push press
4 x 6 reps
2-3 min rest
Scaled
Push press
4 x 10-15 reps
METCON
RX
For time:
10-9-8-7-6-5-4-3-2-1
Chest to bar pullups
Dumbbell shoulder to overhead 20 / 12,5kg
Target: 10 min
Time cap: 13 min
Scaled
For time:
10-9-8-7-6-5-4-3-2-1
(Jumping) pullups
Dumbbell push presses
RX+
For time:
10-9-8-7-6-5-4-3-2-1
Bar muscle ups
Dumbbell shoulder to overhead 22.5 / 15kg
GYMNASTICS
STRENGHT
RX
15 min alt EMOM
1: 5 strict toes to bar
2: 40 sec l-sit
3: 8x barbel roll out
METCON
RX
14 min AMRAP
5 reverse burpees
20 alt pistols
10 ring dips
20 v-ups
10 pull ups