Workout for 12-16-16

Gymnastics Conditioning/PreFatigued Strength Test

From 0-8:00:
“Alpha Brawner”
 AMRAP 8:
 1 muscle-up
 12 handstand push-ups

From 8-14:00:
 Push Press 3-3-3-3-3-3-3
 Work from the rack
 Work to a heavy or max triple

From 14-22:00:
“Beta Brawner”
 AMRAP 8:
 1 pull-up, C2B
 13 ring dips

From 22-28:00:
 Push or Split Jerk 1-1-1-1-1-1
 Work from the rack
 Work to a heavy or max single

After-Hour Accessory Exercise

Posterior chain: Barbell glute bridges, 3 sets of 15 across.
Rotator cuff: Choose a favorite CrossOver Symmetry protocol. 

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After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before: Wear wrist wraps; check previous bests on p-press, jerk.