Tuesday 11.12.2018

Fitness:
"Crash Course"
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Ring Rows
20 Power Cleans 95/65
Performance:
"Crash Course"
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Pull-ups
20 Power Cleans 135/95
Competition:
1) Gymnastics Conditioning:
2 Rounds
40% Max Ring Muscle Ups + 100 Double Unders
30% Max Ring Muscle Ups + 100 Double Unders
20% Max Ring Muscle Ups
3:00 Rest
2) "Crash Course"
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Chest to Bar Pull-ups
20 Power Cleans 155/105
3) Body Armour
3 Sets:
8 Strict Toes to Bar (leg raises)
24 Banded Good Mornings
Max L-Sit Hold
