Gymnastic Strength
Warm up
2 Rounds
8 Push up
4/4 single arm DB OH squat
2 wall walk
20 secs mountain climber
Skill work (review)
Ring Dips
work for 15 mins, focus on stability of ring support and body position
Odd Object movement
3 Sets
4/4 Single DB Squat snatch
4/4 Wall handstand shoulder taps
Superset
3 Sets
4 Unbroken Bear complex
20/20 one foot single unders
METCON
Warm up
2 Round:
250 m Row
5 burpee
10 pike push up
10 Hollow rock
5/5 cossack squat
Conditioning
5 Rounds For Time:
10 Burpees
15 Push Press (30/20 kg)
20 Air Squats
25 SIt Ups
30 Walking Lunges
40 Cal Row or Bike or 400m Run
Time cap 45 mins