WOD26042021, MONDAY

WARMUP

3 mins any machine

TASK 1: GYMNASTICS

A. EMOM X 6 mins

Min 1: 30s dead hang

Min 2: 30s hollow hold

B. EMOM X 4 mins

Banded lat pulldown in hollow hold position

C. Bar M.U

EMOM X 6 mins

3 reps

Then, one set for max reps with band

TASK 2: CONDITIONING

AMRAP x 10 mins

. 30 box jumps

. 40 DB power clean

. 50 H.R pushups

Then into:

AMRAP X 10 mins

. 25 D.Us

. 12 pullups

. 18/16 cal row

TASK 3: CORE

A. Pallof press

3 sets, 20/side