Gymnastics circuit:
1-3 Rope climb,
10/leg Ring-assisted pistol,
3-5 Wall climbs,
50′ Floor slider seal walk,
12-15 DB Situps
9-15-21 reps for time:
Shoulder to overhead,
Burpees over the bar
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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