18.4

 

 

 

Gymnastics strength

3 rounds 
8-6-4
Weighted Pull ups/ bands/ rings
10-8-6
Weighted push ups/ no weights or on bench or snake
(Increase weight each set)

“EMILY”
Partner wod or single 

20 Clean and Jerks @ 155/105
100 D/U or 200 SS (together)
80 KBS 53/35
60 T2B/ Beat Swings/Hangs or Floor T2B
400m row each (partner 1 goes first, then partner 2)holds planks
20 Clean and Jerks @ 155/105