Sat
A. Warm Up
2 rounds
10 Burpee over partner and under bridge
20 partner wall balls
10 wall ball partner sit ups
B. Skill Work
5 rounds
Gymnastics Totem 2+
1 min: 5-10 HSPU
1 min rest
1 min: 5-10 Reverse grip T2B
1 min rest
Gymnastics BASE - totem 1
1 min: 10-15 sec top of ring hold into 10-15 sec bottom of ring hold
1 min rest
1 min: Max Top of pull up hold
1 min rest
Gymnastics Woking to BASE
5 rounds
1 min: 1-3 candlesticks
1 min rest
1 min: Chest to ring hold for 30 sec into 5 ring rows
1 min rest
C. Conditioning
In Pairs
8 min AMRAP
2 deadlifts @ 60/40kg
2 burpee over bar
round for round increasing reps by 2 each round e.g. 4 deadlift, 4 burpee, 6 then 6 etc.
rest 2 min
8 min AMRAP
10 wall balls
can only complete reps whilst partner is holding the bar at top of deadlift
increasing wall balls by 2 each round. Both athletes must complete the round of 10 before moving to 12 etc.