THURSDAY 12TH OCTOBER

15MIN AMRAP

– 10 STRICT KNEE TUCK/STRICT LEG RAISE/STRICT T2B

– 3 – 8 STRICT HSPU

– 5 – 10 TURKISH SITUP

-5 – 10 STRICT PULLUP

-100 SKIPS 50 DUBS

15MIN AMRAP

5X DEADLIFTS

10X BOX STEP UP

30X DOUBLE UNDER OR 50 SKIPS

EVERY ROUND THE DEADLIFT WEIGHT MUST ASCEND.

COMPETITIVE:

60/40 – 70/50 – 80/60 – 90/70 – 100/80

110/90 – 120/95 – 130/100 – 140/105

ATHLETIC:

50/35 – 60/40 – 70/45 – 80/50 – 85/55

90/60 – 95/65 – 100/70 – 105/75 – 110/80

ACTIVE:

40/25 – 50/30 – 60/35 – 65/40 – 70/45 

75/50 – 80/55 – 85/60 – 90/65 – 95/70

**NOTES

AMRAP THROUGH THE GYMNASTICS MOVEMENTS SPECIFIED. WORK ON EXECUTING EACH MOVEMENT AS STRICT AS POSSIBLE. SPEAK TO THE COACH IF YOU NEED TO SCALE THESE OPTIONS.

LIMIT YOUR WEIGHT IN THE DEADLIFTS IF YOU BEGIN TO SACRIFICE YOUR POSITION.