In 7 mins, for max reps of:

Ski Erg, 1000/850 m

max reps in remaining time Strict Handstand Push-ups

* Rest 5 mins

— then —

In 7 mins, for max reps of:

Ski Erg, 1000/850 m

max reps in remaining time Push-ups

* Rest 5 mins

— then —

In 7 mins, for max reps of:

Ski Erg, 1000/850 m

max reps in remaining time Dumbbell Bench Press, 50/35 lbs

Ski Erg / Row

TARGET SCORE
Target number of reps each set:
Set 1: 20+ Reps
Set 2: 30+ Reps
Set 3: 30+ Reps
Minimum number of reps before scaling:
Set 1: 15 Reps
Set 2: 20 Reps
Set 3: 20 Reps
Large Class Target number of reps each set: Same
Large Class Minimum number of reps before scaling: Same

STIMULUS and GOALS
Stimulus for each amrap is moderately aggressive, steady intensity into a calculated push pace effort. Athletes will start each set with a lengthy Ski (or Row) designed to tax their body, making the gymnastics significantly harder. Being strategic in their rep schemes to avoid muscle failure will be the key to sustaining consistency and a steady workflow.

Athletes need to find that balance on the erg where they can push, but not at the expense of hindering their ability to work on the gymnastics. We want athletes to have at least 2:30 of time remaining for the max reps.