Gymnastics Strength
Warm up
2 rounds:
10 empty bar strict press
10 banded chest pulls
10 Air squats
10 lunges
Superset 1
3 Sets:
8 Front Squats @ RPE 7
superset with
8/8 DB Farmers hold lunges
Superset 2
3 set
12 DB Bench Press
10 Bent Over Row
Superset 3
3 Supersets:
10 Seated DB OH tricep ext
10 BB strict press
10 Side Leaning Lateral Delt raise
Hip Thrust (optional)
2:00 Max effort
*Use 30% of Deadlift RM
Metcon
Warm up
2 Rounds
200 m row
10 Empty BB Good Morning
5 Squat Jumps
10 Banded Straight Arm Lat Pulldowns
5 pausing Scap Pull Ups
Deadlift
Every 2:00 x 6 Sets:
Set 1: 7 @ 67%
Set 2: 7 @ 72%
Set 3: 5 @ 77%
Set 4: 5 @ 80%+
Set 5: 3 @ 82%
Set 6: 3 @ 82-85%
Conditioning
5 rounds:
1:30 Work/ 1:00 Rest
6 Lateral Burpee over bar | step over | burpees
6 HSPU | Elevated HSPU | 12 HR Push up
In remaining time:
Amrap Deadlift (80/55 kg | 60/40 kg | 40/25kg)
*Score is total number of deadlift