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)
Kipping Handstand Push up
work for 15 mins, focus on stability on upside down position
Odd Object movement
3 Sets
10 m crab walk
12 Gorilla Box Jump over
Superset
3 Sets
5 Snatch Balance
12 Weighted GHD Back Extension
METCON
Warm up
2 Round:
250 m Row
200 m run Or 6 laps
5 burpee
10 Single arm DB Push press
10 Hollow rock
5/5 cossack squat
Conditioning
For Time:
800 m of row or 600 m of run or 1km of bike
50 Double unders | 125 Single Unders | 50 Jumping Jack
50 Walking Lunges
800 m of row or 600 m of run or 1km of bike
40 Box Step Ups
40 Hand Release Push Ups
800 m of row or 600 m of run or 1km of bike
30 Single arm DB Thrusters (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
30 V-Sit Ups
800 m of row or 600 m of run or 1km of bike
20 Single arm Devils Press (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
20 Box Jumps
Time cap 45 mins