LiteFit
a)
16 min EMOM
10-12 Strict Pull ups
10 Cal Air Dyne
10-12 Shoulder press Seated on Floor
20 V-ups
b)
10 min amrap
10 Thrusters (95#/65#)
15 Hand-release push-ups
20 Sit-up
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CrossFit
a)
GYMNASTICS STRENGTH
option 1
15 min emom
1-2 Strict muscle ups
7 False Grip Pullup
12 alternating strict toes to bar
no I dont expect you to get as high as this kid cause he is a beast
option 2
15min EMOM
7 false grip ring rows
8-10 ring transitions on a band (thinner band then last week)
4 swings on rings (ideally with false grip) Try to get a big kip without bending the arms or hips
12 alternating strict toes to bar
b)
Teams of 2 Total reps and Cals accumulated
3 rounds @ 95% intensity
45 sec Max burpees
rest 1:30
45 sec Max Power Snatches 95/65lbs
rest 1:30
45 sec Max cal Row/Airdyne
rest 1:30