Thursday the 18th of July

Gymnastics : 12 Mins 

Ring holds 10-20 secs 

Handstand Walk/hold practice 

Strict Chest to Bar 

Conditioning : 

 AMRAP 5 mins 

10 KB swings american 24/16kg 

20 Sit ups 

30 Double Unders 

Rest 2 mins 

AMRAP 5 MINS 

12  TTB 

12  Plate ground to overhead 20/15kg

Rest 2 mins 

AMRAP 5 MINS 

Row for metres 

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