Gymnastic Skill:
Alt.EMOM x 12 min
2-3 Rope Climbs
3-5 Bar Muscle Ups
30-50 Hollow Rocks
LeanFit Condo:
Alt.E2MOM x 12 min:
Assault Bike (15/12 Cals)
200m Run
WOD: "Shameless"
4 rounds:
12 Deadlift (155/105)
9 Lateral Burpees
6 G2OH (155/105)
-15 min cap-
FW: Reduce weight (115/85) or as needed;
LF: 4 Rounds; 15 KB Swings, 12 KB Deadlift, 9 Goblet Squats
