Gymnastics skill: Bar muscle-up
AMRAP in 20 Minutes:
16 Toes to bar
12(6/6) DB Shoulder to overhead
8 Step-down box jumps
8 Bar muscle-ups or Kipping pull-ups
12 Alt. DB Snatch
16 Wallballs
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
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