A base level of fitness must include gymnastic training. If you are missing gymnastics in your programming, you are missing a vital component. Barbells are rad, but being able to move your body over, around and through objects is a sure fire way of really seeing how fit you are for life!
Today You will become fatigued in the EMOM's but do not scale the time duration, only scale the reps if necessary.
Baseline:
3 mins singles/:30 Burpees
1 minute Double Unders/ :60 Burpees
Shoulder Mobility/ Hip Complex
Skill Development:
EMOM 10
1 Legless/ 12 Box Jumps 24/20"
Rest 10 Mins
8 Rounds of :90 work/ :90 Rest
3-5 Strict Muscle Ups/ Max Rep KB Swing 70/53
Rest 10 Mins
Complete As fast as Possible
3X
8 Chest To bar
10 Wall Ball
Rest As Needed....
WOD:
300 Double Unders For Time
*Every Time you break, do 6 Pull Ups/ 6 Push Ups
