Monostructural / Gymnastic Conditioning, Short-Duration

“Brittany”
AMRAP 8:
100/85-meter row
20 knee raises

Weightlifting / Gymnastic Conditioning, Short-Duration

“Josh H. 1”
For time,
21 – 15 – 9 rep rounds:
Hang power snatches
Toes – to – rings

Then, with no rest, go into...
“Josh H. 2”
For time:
1000/850-meter row

After-Hour Accessory Strength/ Hypertrophy Exercise

EMOM 10:
E: 10 front-racked barbell lunges O: 10 back squats, same weight
CrossOver Symmetry: Recovery protocol for the shoulders.