Week 4 of 8: Wednesday
Gymnastics Conditioning
7 Minute AMRAP
2 15′ Legless Rope Climbs
5 Ring Muscle-ups
3 15′ Legless Rope Climbs
5 Ring Muscle-ups
4 15′ Legless Rope Climbs
5 Ring Muscle-ups
Continue this pattern, adding 1 15′ Legless rope climb on every round.
-Rest 3 Minutes-
3 Minute AMRAP
Max Distance Handstand Walk*
*Every 45 seconds complete 3 burpee box jump overs (24/20)
Strength
4 Rounds
12-10-8-6
Bench Press
1 Minute of Max Strict Pull-ups After Every Round
Rest as needed between rounds
3 Rounds
10 Explosive Bent-over Barbell Back Rows
35 Russian Kettlebell Swings
Rest no more than 2 minutes between rounds
Conditioning
12 Minute AMRAP
400 Meter Run
15 3′ Burpee Broad Jump
Rest 1.5 Minutes Between Rounds
