Wednesday, January 18th 2023

WARM UP

AMRAP x 6

-10/8 Cal Bike

-10 Band Pull-Aparts

-10 Ring Rows

-10 Kip Swings

then

Banded Lat Stretch

Banded Handcuff

Set Up Gymnastic Strength

GYMNASTIC STRENGTH

3 Sets

5-10 Strict Pull-Ups

5-10 Strict Ring Dips

:60 rest b/w sets

into

3 Sets

4-8 Chin-Ups

10-15 Push-Ups

:60 rest b/w sets

METCON

For Time

4x

16 Deadlifts (135/95) (Rx+165/115)

8 DB Push Press (Rx+Strict HSPUs)

right into

4:00 “rest” – must complete 35/30 cal bike during this period – slow and steady

4x

20 DB snatch @ 50/35

40 Double Unders

then complete another 35/30 cal bike @ easy pace