Thursday, December 12th, 2019

Gymnastics work:  
0:00 – 5:00 – Handstand floater practice 
5:00 – 10:00 – AMRAP 3 strict CTB pull-ups + 3 deadstop strict HSPU
10:00 – 15:00 – AMRAP 5 strict TTB + 10 pausing hip extensions
15:00 – 20:00 – AMRAP 3 inchworms + 3 pausing ring rows
Strength:  Power clean complex
On the 2:00 x 5 sets:
1 “3-pause power clean” 
1 power clean
Set 1:  57%, Set 2:  60%, Sets 3-5:  63%