A. 1RM Front Squat

B. Mr. Joshua

5 Rounds for Time

Run 400m

50 Sit Ups

15 Deadlifts 112.5 / 85

Gymnastics Progression Week 2.

A. 5 x 5 Negative Pull Ups 5 Second on the negative.

B. 5 x ME Pull Up Hold

C. 50 Strict Push Ups scale to a box of needed.

D. 10 Min AMRAP

100m Farmer Carry

7 Ring Dips

14 Down Ups

rest 3 minutes

E. 10 Min AMRAP

200m OH Plate Carry

3 Wall Climbs

6 Chin Ups

A. Snatch / Power Snatch Technical Single.

B. Every 30 seconds for 10 minutes

1 Snatch – Moderate weight perfect form.

C. In pairs round ON / OFF

6 Minute AMRAP

6 Power Snatch 40/30
* Can only drop the bar from hip height.

A. Push Jerk – build to a heavy double

B. 24min EMOM

1 – 10 TTB or ME

2 – 10 high box jump overs 30/24

3 – 40s HS hold

4 – 10 Thrusters 40/30