Gymnastic Strength
Warm up
2 Rounds
8 Muscle snatch
4 pausing OH Squat
8 Kipping
4 Pausing Goblet Cyclist Squat
Skill work (review)
Pistol Squat
work for 15 mins
Odd Object movement
3 Sets
8 Overhead walking lunges
2 laps Double KB Front rack carry
Superset
3 Sets
5 Snatch Balance
10 Burpees box jump over
METCON
Warm up
2 rounds of
5 cal Bike or ski
5 Pausing air Squat
5 cal Row
5 Push Ups
5 burpees
Conditioning
4 Rounds For Time:
250 m row
10 Kettlebell Swings (24
200 m run
15 Burpees over KB
250 Row
10 KB Goblet Squat
200 m Run
15 Sit up
*40 Min Cap