Gymnastic Strength

Warm up

Jumping Jack 1 mins

3 rounds of

10 EB Clean Pull

15 Air Squat

Supersets 1

4 sets of

5/5 Single arm KB Overhead Sit up

5 Heavy Clean Pull

5/5 KB Bulgarian split Squat

Supersets 2

4 sets of

10 V-sit up

10 Back rack lunges

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

12 Air Squat

10 Push up

8 Cossack Squat

6 Burpees

Back Squat

5-5-5-5-5

Conditioning

AMRAP 15 mins [Adv | Int | Basic]

10/8 Cal Row 

10 Wall Ball  [9/7 kg | 7/5 kg| Medball Thruster]

10 Burpees | Burpees | Air Squat