Base Endurance + Strength: Week 5 of 12, Saturday

Gymnastics
9 Minute AMRAP
3 Bar Muscle-ups
50′ Handstand Walk
5 Bar Muscle-ups
50′ Handstand Walk
7 Bar Muscle-ups
50′ Handstand Walk
Continue this pattern, adding 2 bar muscle-ups every round

Strength Conditioning
8 Minute EMOM
1 Squat Snatch + 1 Overhead Squat
@ 70% Of Max
Rest 2 Minutes
8 Minute EMOM
1 Power Clean + 1 Power Jerk
@ 70% Of Max

Conditioning
800 Meter Row
15 Back Squats (@ 65% of max)
20 Chest-to-Bar Pull-ups
25 Kettlebell Swings (70/53)
30 Burpee Box Jumps (24/20)
25 Kettlebell Swings (70/53)
20 Chest-to-Bar Pull-ups
15 Back Squats (@ 65% of max)
800 Meter Row

Bike
10 Minute Easy Bike
8 Minute Tempo Hard Bike
10 Minute Easy Bike

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