Monday December 17, 2018

A1 - Gymnastic Conditioning
2 Rounds:
40% of Max Ring Muscle-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups

Rest 3 Minutes Between Rounds

B1 - “Dumbbell Freddy Krueger”
21-15-9: 
Dumbbell Power Snatch (70/50)
Burpees

C1 - “Crash Course” 
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups 
15 Chest to Bar Pull-ups 
9 Sandbag Cleans (100/70)

D1 - Body Armor / Midline
3 Giant Sets: 
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

STAY GOLD