Tuesday, November 14th

A. GYMNASTICS CONDITIONING: 15 Handstand Push-Ups Rest 1 min 12 HSPU Rest: 45 Seconds 9 HSPU Rest :30 Seconds 6 HSPU Rest :15 Seconds 3 HSPU *12 Minute Time Cap FB – Strict HSPU, Deficit Kipping/Strict HSPU B. METCON: 4 Minute AMRAP: 500 Meter Row 20 Burpees Max Power Snatches (75/55) Rest 4 Minutes 4 Minute AMRAP: 500 Meter Row 15 Burpees Max Power Snatches (95/65) Rest 4 Minutes 4 Minute AMRAP: 500 Meter Row 10 Burpees Max Power Snatches (115/80) Interval based conditioning today. In the remaining time following the row and burpees, athletes will complete as many power snatches as possible at increasing weights each round.