Base Endurance + Strength: Week 9 of 12, Wednesday
Gymnastics
3 Rounds
15 Russian Kettlebell Swings (70/53)
8 Ring Muscle-ups
Rest 1 Minute Between Rounds
Conditioning
5 Minute AMRAP
10 Thrusters (115/80)
10 Burpee Box Jumps (24/20)
-Rest 3 Minutes-
5 Minute AMRAP
10 Deadlifts (225/155)
10 Toes-to-Bar
-Rest 3 Minutes-
3 Rounds
5 Squat Clean & Jerks (225/155)
10 Box Jumps (24/20)
Bike
7 Rounds
3 Minutes On (Tempo Hard Pace)
1.5 Minute Rest
Accessory
4 Sets of 20 GHD Sit-ups
