Gymnastic Strength
Warm up
3 rounds of
5 Burpees
10 Predator Jack
5 hindu push up
Supersets 1
3 sets of
6 m Barbell Overhead lunges
6 Pausing Bench Press (pause at bottom 3 secs)
Supersets 2
3 sets of
12 Bicycle crunches (alt. elbow to knee)
12 Alternating DB Bench press (6 each arm)
Supersets 3 (optional)
3 sets of
10 Leg Raise
12 Decline Push Up (feet on the box)
METCON
Warm up
Row 500 m
Then 2 rounds of
12 Air Squat
10 Push up
8 Cossack Squat
6 Burpees
Pausing Back Squat
3-3-3-3-3
*pause at bottom 3 secs
Conditioning
On a 12:00 min Running clock
AMRAP 8 mins [Adv | Int | Basic]
8 Thruster [40/25 kg | 30/20 kg| Medball Thruster]
10 Box Jump
12 Double DB Shoulder to Overhead [20s/12.5s kg | 15/10 kg| 10/5 kg]
then, immediately after completing
4 mins to find 2 Rep Max Front squat (Bar from the floor)