Gymnastic Strength
Warm up
2 Rounds
8 Muscle snatch
4 pausing OH Squat
8 Kipping
4/4 Alligator roll
Skill work (review)
Toes to Bar
work for 15 mins
Odd Object movement
4 Sets
4/4 Barbell Overhead lunges
2 laps Double DB Front Rack carry
4 DB Man Maker
METCON
Warm up
2 Round:
250 m Row
5 burpee
5/5 KB Tater
5/5 single arm ring row
10 sit up
Conditioning
3 rounds of
20 OH plate walking lunges (15/10 kg)
20 Plate GTOH(15/10 kg)
20 Plate Russ Twists (15/10 kg)
20/16 cal row
20 KB Goblet Squat (16/12 kg)
20 ring rows
20 cal bike
20 KB Swing (16/12 kg)
20 Box Step Ups
Time cap 40 mins