As many reps as possible in 7 mins of: 3 Clean & Jerks, 135/95 lbs 3 Toes-to-bars 6 Clean & Jerks, 135/95 lbs 6 Toes-to-bars 9 Clean & Jerks, 135/95 lbs 9 Toes-to-bars ... Continue increasing reps by 3 each round until time is complete.
As many reps as possible in 7 mins of: Burpee This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 mins.
Gymnastics 1 - Warm UpAlt EMOM 9 mins: Strict Skin The Cats, Bear Crawls and Med Ball Crab Walks
Every 1 min for 9 mins, alternating between: Strict Skin The Cat, 1 min Bear Crawl, 1 min Med Ball Crab Walk, 1 min
Gymnastics 2 - Pulling & Midline StrengthAMReps 2 mins: Legless Rope Climbs, Strict Handstand Push-ups, Strict Pull-ups and 2 more
As many reps as possible in 2 mins of: Legless Rope Climb, 2 mins Rest 1 min Strict Handstand Push-up, 2 mins Rest 1 min Strict Pull-up, 2 mins Rest 1 min Push-up, 2 mins Rest 1 min Knees-to-elbow, 2 mins
Gymnastics 3 - Pulling & Midline ConditioningAMRAP 12 mins: Ring Rows, Hollow Body Rocks and Arch Body Rocks
Complete as many rounds as possible in 12 mins of: 15 Ring Rows 20 Hollow Body Rocks 20 Arch Body Rocks