Gymnastics Strength
AMRAP 7
1 Strict Pull-up
2 Pushups
2 Strict Pull-ups
4 Pushups
3 Strict Pull-ups
6 Pushups
...
Continue to add (1) pull-up and (2) pushups until the cap is reached
Conditioning
Performance and Fitness
Buy In. 500/400m Row
2-4-6-8-10-12-14-16-18-20
Wall Balls 9/6
20-18-16-14-12-10-8-6-4-2
DB Snatch 22.5/15
Cash Out. 500m Row
Coaching Notes, Strategy, and Goals
Goal: 15-17 mins
Time cap: 20 mins
Stimulus: Aerobic Endurance and Barbell Conditioning
RPE: 7.5/10
Primary Objective: Finish Row in Under 2:00
Secondary Objective: Hold a strong, steady pace on the wall balls and snatch trying to stick with 1 set for as long as possible.
