12/10/2025

Written By Cronus Fit

Functional Fitness

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For the gymnastics piece, try and stay on the bar for all the movements and try to chain them together. Scale the reps as needed.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

Tempo Deadlift (4441) 5x3

B. Accessory

BB pendlay row 3x12
Nordic curl 3x10
Barbell curl 3x15

C. Conditioning

For time
5k row
E2MOM, including 0:00 5 lateral burpee over rower

D. Metcon

20 AMRAP
200m run
6 Dball clean (150/100)
10 Dball squat (150/100)

E. Gymnastics

5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU

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12/9/2025