Functional Fitness

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For the gymnastics piece, choose a rep within the range that is challenging to you, or scale the movements as needed.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

Deadlift 4x8

B. Accessory

Strict pullup 3x10
DB bent over row 3x12
Barbell curl 3x15

C. Metcon

20 AMRAP
10 power clean (155/105)
20 front squat (155/105)
30/25 cal AAB

D. Gymnastics

12 EMOM
3-5 ring MU
12-20 GHDSU
16-24 pistols

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