Gymnastic Strength
warm up
2 round
8 Push up
10 walking lunges
8/8 Alt V-ups
Superset 1
2 round
40 Alt. Dual DB Walking lunges
20 Dual DB Romanian deadlift
superset 2
3 set
8 Bench press
8 elevated ring rows
superset 3
3 set
10/10 Alt. DB Curl
10-15 Push up
Metcon
Warm up
2 rounds of
5 Clean pull
5 pausing hang squat clean
5 Burpees
5/5 Single arm ring rows
*10 mins to load clean weight to 72%
Squat Clean
Every 2:00 mins x 6 sets
set 1-2 : 3 reps of Squat clean at 72%
set 3-4 : 2 reps of Squat clean at 83%
set 5-6 : 1 reps of Squat clean at 94%
Conditioning
AMRAP 3 mins x 4 sets , rest 1 mins in between
6 Burpees
4 Pull up | Banded Pull up | Ring rows
6 ALt. DB Clean and Jerk (22.5/15 kg | 17.5/10 kg | 12.5/5 kg)