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