Warmup:
2 rounds:
500/1000m row/bike
10 push-up plus (Scap + push-up)
5/5/5 s/a KB swings/snatches/windmills
12 banded presses
Gymnastics
8 Min AMRAP
For quality
Work through the movements in a practice like manner.
1-3 Strict Dips (Rings, boxes, bench)
3-6 Kipping Dips (Rings)
6-9 Strict or weighted Pull ups
:30 weighted Plank
Rest 1 Min between rounds
Choose your reps within the range and stick with that number across the three sets. This is to build consistency.
Conditioning
For time
“The Devils Hogey”
16 Min AMRAP
8 Devils Presses (50/35)(40/25)
10 Weighted Box Step ups (50/35)(40/25) (24/20 inch box)
12 Toes to Bar
Intent: Intensity Level : Moderate. This is a longer duration workout. This will require you to find a pace to maintain Triplet.. The DP will require you to explode off the ground and drive the dumbbells over head, while the step ups will require more a slower grind pace, finished off with a dynamic core focused gymnastics movement.
