MAP 9

Training;

AMRAP in 20 mins @ a somewhat hard effort;
40m farmer's walk
20 alternating prisoner step ups
40m bear crawl
20 anchored sit ups

rest 5 minutes

AMRAP in 20 mins @ a somewhat hard effort;
400m run
20 push press
400m row
20 weighted deadbugs

Post rounds for each 20 min piece to comments

Gymnastis Capacity

Training;

"Tabata This"

Tabata row
rest 1 min
Tabata Air Squats
rest 1 min
Tabata Pull-ups
rest 1 min
Tabata Push-ups
rest 1 min
Tabata Sit-ups

perform 8 sets of 20 sec work/10 sec rest for each movement
rest 1 min between each movement
score is the lowest set out of 8 for each movement added together
row is score as calories

post combined "lowest" scores to comments

Anaerobic Lactic Power

Training;

4-6 sets:

AMRAP close grip bench press - 100% bodyweight max
rest 30 seconds
250m row @ 95% very very hard effort
rest 4-6 minutes between sets

Record bench score and row time for each set
Load stays the same throughout, expect a slight drop off
Don't be afraid to take more rest in order to keep your scores more consistent!