WEDNESDAY

GYMNASTICS CAPACITY

FITNESS

EMOM 12

Min 1. 10 Banded Strict Pull-ups

Min 2. 12/9 Cal Row

Min 3. 15 Pushups

Min 4. REST

PERFORMANCE

EMOM 12

Min 1. 10 Strict Pull-ups

Min 2. 15/12 Cal Row

Min 3. 20 Deficit Pushups

Min 4. REST

CONDITIONING (TIME)

FITNESS

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat 40/30

45 Single Under’s

PPERFORMANCE

For Time:

10-9-8-7-6-5-4-3-2-1

Front Squat 50/37.5

30 Double Unders

MIDLINE

Planks

Side Planks