Thursday

Fitness

Gymnastics

12 min EMOM

minute 1-Single arm OH db walk-30′ each arm

minute 2-10 ring rows

WOD

“Toby Flenderson”

9-15-21

Thrusters (75/45)

Situps

Performance

Gymnastics

12 min EMOM

minute 1-20-30 second handstand hold

minute 2-6-12 pullups

WOD

“Toby Flenderson”

9-15-21

Thrusters (95/65)

Toes to bar

Competition

Gymnastics

12 min EMOM

minute 1-handstand walk 15-45′

minute 2-3-6 bar muscle ups

WOD

“Toby Flenderson”

9-15-21

Thrusters (115/75)

Toes to bar

For the gymnastics pick a conservative number that you think you can hit every set.  If you get into it and feel good then go up in reps, weight, or distance.  The workout should be somewhat quick.  Pick a weight that you can do at least the first round unbroken.