Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Wide Pull Up (Slow)
10 Air Squat
EMOM 8 mins
12 Double Kettlebell Deadlift
Supersets 1
3 sets of
8 Hang Double KB Power clean and Jerk
6 Burpee Jumping pull up
Supersets 2
3 sets of
10 m Bear crawl or 4 m Side Wall walk (2 m to the right and 2 m to the left)
10 Wall ball (technique not aim for weight) or Double KB thruster
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
2 wall walk
Weighted Pull Up
3-3-3-3-3
*increasing in weight
Conditioning
5 rounds of [Adv | Int | Basic]
30 Double Unders | 60 Single unders | 30 Jumping Jack
15 Box Jump Over (60/50 cm | 50/30 cm | Step up over)
10 Toes to Bar | GHD Sit up | Abmat sit up
Time cap 15 mins