Gymnastic Strength
Warm up
2 Rounds
8 Superman pulse with hold 10 secs in the last reps
3 Slow Pull up
8 Kipping
6/6 KB Tater
Skill work (review)
Kipping Pull up
work for 15 mins, focus on kipping technique and pulling timing
Odd Object movement
3 Sets
8/8 KB hang power snatch
2 laps Double KB Farmers carry
Superset
3 Sets
8 Double KB Push jerk
12 Unbroken wall balls
METCON
Warm up
2 Round:
250 m Row
5 burpee
5/5 KB Tater
5/5 lateral box step up
10 sit up
Conditioning
Every 2:00 for 40:00 (4 Rounds)
1: 10 Burpees + 12 Single DB Box Step over (17.5/10 kg)
2: 20/16 Cal row
3: 16 Alt Hang DB Snatch (17.5/10 kg) + 16 Air Squats
4: 200 m run or 6 laps
5: 12 Kettlebell Swings (16/12 kg) + 12 V-Ups