A. Gymnastics Strength
10-8-6-4-2
(Untimed)
- Strict Press (Push-up, Dips., HSPU)
- Strict Pull (Pull-up, ring rows)
- Core (Vsits, leg raises, sit-ups)
B. 3 x 4 min AMRAPs
AMRAP 1
- 400m Run
- Max HSPU
Rest 2 minutes
AMRAP 2
- 400m Run
- Max Pull-ups
Rest 2 minutes
AMRAP 3
- 400m Run
- Max Hand release push-ups
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