Gymnastic Strength
warm up
2 round
6 Push Press
6/6 Split squat
6 Push up
6/6 Wind mill
Push Jerk
6 set
3 Push Jerk
*start from 80% RM
superset 1
3 set
8/8 Barbell Bulgarian squat
10 Dual DB Romanian Deadlift
superset 2
3 set
4 Slow Negative Pull up
8 DB Arnold Press
Metcon
Warm up
2 rounds of
10-15 Double unders or 40 single unders
5 Thruster
5 slow good morning
10 Glute bridge with pause at top
*10 mins to build your deadlift to 75%
Heavy Deadlift
every 2:30 mins x 5 sets
5 Deadlift
(start from 75% of RM)
Conditioning
AMRAP 12 mins (Adv | Int | beg)
9 Power clean (40/25 kg | 30/20 kg | empty bar)
15 Wall ball (9/7 kg | 7/5 kg | medball thruster)
21 Double Unders | 60 singles | jumping jack