Gymnastic Strength
warm up
2 round
10 kb russian swing
5 burpee
10/10 lunges
back squat
4 set
10 rep
superset 1
3 round
10 incline benchpress
8/8 kb gorrila row
superset 2
3 round
8 romanian deadlift
14 plate russian twist
Metcon
Warm up
2 rounds of
8 Burpees to plate
8 Good morning
8 EB Back squat
8 GHD sit up
Deadlift
Every 2:00 mins x 5 sets
3 Deadlift
*constant weight at with 80-85% of your RM
Conditioning
For time
30 Deadlift (100/65 kg | 70/45 kg | 40/25 kg)
30 Burpee Lateral over Bar
30 Abmat sit up
30 KB Goblet Squat (24/16 kg | 16/12 kg | 12/8 kg)
time cap 12 mins