tuesday

Gymnastics Skill

T2B
Perform near maximal unbroken toes to bar, rest, repeat.

A) If you got 15+ reps last week
   - 3 rounds  max unbroken 3 min rest between sets

B) if you got 10-15 reps last week
    - 4 rounds max unbroken 2 min rest between sets

C) If you got 5-10 reps last week
    - 6 rounds max unbroken 1 min rest between sets

D) If you got less than 5 reps last week
    -EMOM 8, 30 sec of work linking reps together, 30 sec rest

MetCon

E4MOM; 4 rounds
1:00 window to complete:
:30 Front Rack Hold @ 75% of 1RM Front Squat 
(from floor must be a squat clean)
-Max Cal Bike in remaining time. 

Notes:
1min on followed by 3mins of rest. At the top of every 4th minute squat clean the weight, stay tall in the front rack position until the :30 mark, then hammer down on the bike! This is meant to be an all out "sprint like the devil is chasing you" bike. Do not game this, fall off from each round is expected.

Post

Captain Morgan Hold
3x :20/side