A) Warm-up
With a partner complete:
200m Relay
*Athlete runs 100m out and 100m back and tags their partner
x 3 Rounds.
*These are fast jogs not sprints!
B) Mobility
Worlds Greatest Stretch x 20-30s each position
C) Skill
Gymnastics Skill/GPP EMOM
EMOM 10:
ODD Minutes: 150 Foot Heavy Farmer Carry
EVEN Minutes: 30s handstand hold or Handstand Walk
*Adv: 30s Accumulate Volume of either Muscle-up or HSPU
D) Conditioning
For time:
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 S20H (115, 75)
Row 750 meters
50 T2B
15 Hang Squat Cleans
*22:00 Cap
L3: (95, 65)
L2: (75, 55) (Knee Raises)
L1: (65, 35) (Abmat Sit-ups)
E) Extra Credit
Hollow Hold: Accumulate 60s