A: Metcon (No Measure)

Gymnastic Skill Conditioning (12 Minutes)

12 Minute EMOM

Even: 12/10 Cal Row or SKi

Odd: Gymnastic Skill*

*choose a gymnastics movement you would like to work on. HSPUs, Pull Ups, Chest to Bar, Muscle Ups, Wall Walks, Handstand walks, etc. Pick an achievable set of unbroken reps of your movement of choice.

Example: I am choosing to work on HSPUs, I can manage 8 unbroken reps so the emom will be 12 minute EMOM

even: 12 cal row

odd: 8 HSPUs

B: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

20 Alt Hang DB Snatch (50/35)

15/12 Cal Any Machine

20 Alt DB Hang Clean and Jerk (50/35)

15/12 Cal Any Machine

20 Single DB Box Step Overs (20 inch box)

15/12 Cal Any Machine