A Few Good AMRAPs

Competition Class

Strength

Skills and Drills

GYMNASTICS CONDITIONING

FORGING IRON

15min AMRAP
20m Bear Hug Walk 150/100
20m Sled Push 135/90 (on sled)
20m Farmers Carry 105/75 ea
20m Sled Drag 135/90 (on sled)

GYMASTICS SKILL

5 x The Butterfly COMPLEX
5 Beat Swing to hollow pause (1ft on box)
4 SLOW-MO C2B (1ft on box)
3 'jumping' butterfly C2B (1ft on box)"

5 x 3-5 C2B Pull-ups
(as high as possible if you can't quite get there)"

GYMNASTICS STRENGTH

10min EMOM
odds: 45s Handstand hold (perfect hollow on wall)
evens: 3 Strict C2B Pull-ups

MetCon

CLASS

8min AMRAP
3, 6, 9, 12, 15 . . .
Power Snatch 95/65
T2BRest 1min

8min to find a max in the complex:
Power Snatch + 2 Hang Snatch

Rest 1min

8min AMRAP
3, 6, 9, 12, 15 . . .
Hang Power Snatch 95/65
MB Sit-ups 20/14