Gymnastic Strength

Warm up

3 rounds of

5 Burpees

10 Predator Jack

5 hindu push up

Supersets 1

3 sets of

6/6 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)

12 Leg raise

 

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

4 rounds for time  [Adv | Int | Basic]

8 Thruster [40/25 kg | 30/20 kg| Medball Thruster]

10 Box Jump over

12 KB swing [24/16 kg | 16/12 kg | 12/8 kg]