Start out with a 10 minute alternating strength EMOM! On even minutes you’ll work pulling gymnastics strength using your choice movement for 5-10 reps. If you’ve been hitting lots of ring rows, try some banded pull-ups or negatives today, or go outside the box and go with ring pull-ups or chin-ups! On odd minutes you’ll hit 3 thrusters from the ground. Each minute add some weight building to a heavy triple for the day.
Strength
Alternating EMOM x 10
A. Pulling Gymnastics Strength (5-10 reps)
B. 3 Thrusters from the Ground – use ascending weight and build to a heavy
Conditioning
AMRAP in 11 Minutes
5 Handstand Push-ups (RX+ 9 HSPU)
7 Front Squats (115/75)
9 Dead lifts (115/75)
