Gymnastic Strength
Warm up
2 Rounds
8 Push up
4/4 single arm DB Thruster
4 Muscle Snatch + OH Squat
20 secs mountain climber
Skill work (review)
Wall ball
work for 20 mins, focus on rhytm and breathing
Odd Object movement
4 Sets
3 Squat Snatch + 3 Snatch Push Press + 3 Snatch Balance
6/6 Oblique knee raise
12 Gorilla Box Jump over
METCON
Warm up
2 Round:
250 m Row
5 burpee
5 Slow deadlift
5 thruster
10 Hollow rock
Conditioning
EMOM x 30 Min ( 5 Rounds)
Min 1: 12/10 Cal Row
Min 2: 10 Pogo Burpees
Min 3: 12 Deadlifts (70/45 kg)
Min 4: 10 Medball box Step up (75/60 cm)
Min 5: 12 Wallballs (9/7 kg)
Min 6: Rest