Strict Gymnastics and "Crowbar"

SKill: Strict Gymnastics work. Quality > QuantityMinutes 0:00 – 5:00: 6 Banded Strict Ring MU  30 Double-Unders

Minutes 5:00 – 10:00: 10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth. 15 AbMat Sit-Ups

Minutes 10:00 – 15:00: 7 Strict Pull-Ups (band as needed to ensure first set is unbroken) 20 Hallow Rocks

Then:

“Crowbar” AMRAP 4: 18 Power Snatch 18 Burpee Pull-ups Max Calorie Row

Rest 4:00

AMRAP 4: 15 Power Snatch (increase 5-20# from last round) 15 Burpee Pull-ups Max Calorie Row

Rest 4:00

AMRAP 4: 12 Power Snatch (increase another 5-20# from last round) 12 Burpee Pull-ups Max Calorie Row