WOD10012021, SUNDAY

WARMUP

3 ROUNDS

. 200m run

. 30s dead hang

TASK 1: GYMNASTICS

A. AMRAP X 1 min for 5 rounds, rest 90s

. 3 rope climbs

. AMRAP DB burpees

B. Weighted chin up

5 sets, 2 reps @ heavy

TASK 2: CONDITIONING

12 min AMRAP

. 8 deadlifts 185 / 145 lbs

. 16 DB clean

. 32 D.Us

TASK 3: WEIGHTLIFTING

A. Power clean

Every 30s x 20 reps @ start from 70% to 85%

TASK 4: ACCESSORIES

3 Rounds

. 20 face pulls

. 15/side pallof press

. 30s feet elevated ring hold