Monday 06/02/2022

Monday

06/02/2022

Main Workout

A.

Gymnastics Work (HSPU's)

Each Round for time

3 Wallclimbs

6 Strict HSPU *box HSPU

9m HSWalk *bare crawl

*Rest 1:1 ratio

*complete 3-4 sets according to difficulty

B.

Time-Priority Fran

For reps:

60 seconds of thrusters

60 seconds of pull-ups

45 seconds of thrusters

45 seconds of pull-ups

30 seconds of thrusters

30 seconds of pull-ups

43/30kg

Rest 2min before C

C.

For time

30 Burpees OTBar

Optional Gymnastics Work (MU's)

Each Round for time

1. Strict Muscle ups x 3 *strict C2B/Pull up/Banded Pull up/Negative pull up

2. Strict Ring Dips x 6 *parallette push ups/deficit push ups/

3. Strict Pull ups x 9 *strict T2B/banded lat pull downs

*scaled options

*Rest 1:1 ratio

*complete 3-4 sets according to difficulty

Optional Conditioning

For Time

50/35cal Row

50/35cal Ski-erg

50/35cal Assault bike

*timecap 11min