Cori, Meg and Robin

Warm up and mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples

Strength/Skill

EMOM 6 (1 minute for each movement)
False Grip Ring Row
Candlesticks
Rings to Hips
Hollow 2 Arch
Tight Kip Swings from Rig
Strict T2B

Quality over Quantity (Break when Needed)

Or
Oly
Warm Up/Skill
3 x 1 (optional warm up)
Back Rack Strict Press + Back Rack Push Press + Snatch Balance + OHS

1RM
OHS

“Cone of Silence”
AMRAP 4
10 x OHS 95/65
20/17 Calorie Row

Rest 1 minute

AMRAP 4
15 x Front Squat
20/17 Calorie Row

Rest 1 Minute

AMRAP 4
20 x Back Squat
20/17 Calorie Row