Gymnastic Strength
Warm up
2 Rounds
6 EB Thruster
4/4 Single arm KB Clean and Jerk
10 m Frog jump
20 secs dead hang
Skill work (review)
Wall ball
work for 15-20 mins, focus on the target, breathing and consistency
Odd Object movement
3 Sets
5 Thruster (moderate to heavy)
12 Dual KB Push Jerk
125 m or 4 laps of Heavy Double KB Farmer carry
Hybrid Cardio
Warm up
2 Round:
250 m Row
10 push up
10 Air squat
10 Ring rows
10 Hollow rock
Conditioning
7 Min AMRAP
5 Sit-ups
10 air squat
5 pushup
10 Walking Lunges
2:00 rest
7 Min AMRAP
8 Jumping Lunges
12 SDHP Empty bar
8 V-Ups
2:00 rest
—
7 Min AMRAP
8 Single arm Renegade Rows with DBs (22.5/15 kg)
8 Plate ground to OH (15/10 kg)
16 Plate russian twist (15/10 kg)
2:00 rest
—
7 Min AMRAP
8 Cal rows
20 Empty barbell push press
8 Tuck up
20 Empty Barbell Back Squat
Move at 60-70% effort today. Try to work for the entire 7 min at each station!