Gymnastic strength
Warm Up
1000 m row
Kettlebell Circuit
4 Rounds of
10 KB Swing
10 Double KB Deadlift
10 Single arm KB Push Press (5 each arm)
Body weight Circuit
4 Rounds of
10 Burpees
15 Ab mat sit up
10 Box Jump/Step up
15 Lying Leg raise
METCON
Warm Up
Single unders 2 mins
2 rounds of
10 Kipping
10 EB Good morning
10 EB Thrusters
Deadlift
5-5-5-5-5
Conditioning
AMRAP 20 mins (Adv | Int | Beg)
5 Deadlift (100/65 kg) | (80/45 kg) | (50/25 kg)
5 Toes to Bar| GHD sit up| Knee to chest
10 Alt. DB Snatch (22.5/ 15 kg) | (15/10 kg) | (10/5 kg)
10 Wallball (9/7 kg) | (7/5 kg) | Medball thruster (7/5 kg)
15 Double Unders | single unders | jumping jack
15 Cal Row