GYMNASTIC

8’ EMOM

3-5 STRICT PULL UP + MAX KIPPING PULLUP

METCON

FOR TIME

30 PLATE OVERHEAD LUNGES

30 KNEES TO CHEST

30 Ab-Mat SIT UP

30 BURPEES

30 Ab-Mat SIT UP

30 KNEES TO CHEST

30 PLATE OVERHEAD LUNGES

CAP TIME 13’

PLATE

RX: 20/15Kg

INTERMEDIATE: 15/10Kg

BEGINNER: 10/5Kg & 20 REP EACH MOVEMENT