Saturday, December 9th 2023

WARM UP – w/ empty bar

1:00 Row or Bike

-10 Air Squats w/ pause

-:30 wrist Stretch

-10 Front Squats

-:30 Spiderman Flow

-10 Thrusters

-:30 Squat Rotations

into,

2x

:10 Ring Support Hold (keep rings tight and turn out)

5 Ring Rows (pause at top)

5 Ring Swings or Bar Kips

PRIMER

-9 thrusters @ light weight

-6 thrusters @ slightly heavier

Build to starting weight

STRENGTH

Every 2 Minutes x 6 Sets

-3 Thrusters

*start moderate and build across sets

*focus on squat cleaning the first rep, and a tight bar path overhead

CONDITIONING

EMOM x 20 Minutes

-8-10 Strict Ring Dips (Rx+3-6 Ring Muscle Ups)

-20 Wallballs (20/14) (Rx+30/20) (should be unbroken)

-1 Rope Climb (Rx+1 Legless Rope Climb and 1 Rope Climb)

-15/12 Cal Row (cap at :50)

*Skill work under fatigue, Row and WB will keep heart rate elevated going into the gymnastic skills.