METCON
Warm Up
200 m run
then try every movement 5 reps
Metcon
800m run or 26 laps
50 Wallballs (9/7 kg)
40 Alt. lunges w/ Medball
30 Medball sit up
20 Pogo Burpees
10 Wall walk
20 Burpees to target
30 GHD Sit up or Toes to Bar
40 Push Up
50 KB Swing (16/12 kg)
800m Run or 26 laps
Time cap 40 mins
Gymnastic Strength
Warm up
2 Rounds
8 Supinated Grip Ring rows
8 Pausing Glute Bridge
8 Pseudo Push up
8 Supinated Scapula Pull up
Skill work
Tire Flip
work for 20mins
Odd Object movement
3-4 Sets
1 right KB Complex*
1 Left KB complex
*KB Complex = 5 Arm Swing + 4 Hang Clean + 3 Jerk + 2 Snatch
8 Double KB/DB OH Squat
12 GHD Reverse Hyper + 10 secs hold in the last reps