Monday
Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

Skill

12 minutes to work up to a 2RM Hang Snatch (just above the knee)

Conditioning

9 Minute Ladder:
3 Handstand Push Ups
3 Toes to Bar
6 Handstand Push Ups
6 Toes to Bar
9 Handstand Push Ups
9 Toes to Bar
12/12
15/15…

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Hollow Holds

Strength

High Bar Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 sec.

Conditioning
With a continuously running clock:
1) EMOM for 5 minutes:

4/2 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if miss occurs before 10 reps behind DU again)
If you don’t have a Muscle Up do strict pull ups.

*Rest 1 Minute. When the clock hits 6:00 begin

2) 4 rounds of:

30 sec. Max Effort Burpees
30 sec. Max Effort Power Cleans 75Kg/50Kg
30 sec. Max Effort Burpees
90 sec. Rest

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Chest to Bar Pull Ups
Wall Walks

Skill

12 minutes to establish a max complex of 2 Hang Clean (just above the knee) + 1 Jerk.

Conditioning

5 rounds of:

5 Snatches (full) 70Kg/45Kg
10 Burpees
15 Wall Balls

Rest 1:1, rest no longer than 2 minutes. 20 minute cap.

Friday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Ring Rows

Strength

High Bar Back Squat:1X8@80%, 1X3@90%, 2X1@100%­ quick up and down with no pause every set – rest 2:00

Conditioning

150 Double Unders
20 Deadlift 100Kg/70Kg
20 One-arm KB Thrusters (each arm) 24/16Kg
20 Deadlifts 100Kg/70Kg
150 Double Unders

15 minute time cap.

Saturday

Skill
12 minutes to establish a 1RM Snatch.

12 minutes to establish a 1RM Clean & Jerk.

Conditioning

Open Workout 13.5

Complete as many rounds and reps as possible in 4 minutes of:

15 Thrusters 45Kg/30Kg
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.