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