Gymnastics:
10xEMOM (Alternating):
5x5 Tempo HSPU (31X3)
5x7 Tempo Abs Ouchies (51X1)
WOD:
21-18-15-12-9-6-3x
KB Swings (70/55#)
Toe-to-Bar
50FT Plate Push (45/35#) after each Round
Weightlifting:
Snatch
85% x 1 x 3
Clean & Jerk
85% x 1 x 3
Hang Snatch High Pull
75% x 2 x 3
Specialty Bar Squat\
70% x 3 x 6
Abmat Situps x 100 AFSAP
Dimmel Deadlifts
4 x 25
Okay so I should just not plan on gripping anything for the next 3 to 4 days? Who needs skin on their hands anyway….
Just a add on note, my hands politely say you suck and my forearms say you need to back to your home in hell because this was evil
🙂 I feel like I made a lot of friends today.