Gymnastic Strength
Warm up
2 Rounds
10 Kipping
10 Superman Pulse + 10 secs hold at the end
10 ring rows
2 Wall walk
Skill work
Kipping Pull up or Butterfly Pull up
work for 15 mins
Odd Object movement
3 Sets
20 Secs Front rack barbell hold (at 1.5x Bodyweight)
15 meter Dual KB OH Carry
10 weighted GHD Back extension
Superset
3 Sets
20 Medball sit up
15 meter burpee broad jump
METCON
Warm up
2 Round:
250 m Row
5 burpee
5 Zombie squat
5/5 Lateral step up
5/5 DB snatch
5 V-sit up
Conditioning
Accumulate 400 reps
Any order, anyhow
– lateral burpee over bar
– Overhead Squat (40/25 kg)
– Box jump over or step up over
– Single arm DB Clean and Jerk (17.5/12.5 kg)
– GHD Sit up
Time cap 36 mins