CrossFit
Gymnastics
Bar Muscle Ups

Strength
1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning (Strength/Skill Development)
3 Rounds of:
10 Deadlifts 140Kg/95Kg
20 Pistols (alternating)
50 Double Unders

(15 Minute Cap)


Strength & Conditioning
Gymnastics
Chin Ups

Strength
1) Back Squat: 3×8, heavier each set.
2) Front Squat: 1X5, comfortable.

Conditioning (Strength/Skill Development)
3 Rounds of:
10 Double Kettlebell Swings
20 Box Steps
50 Single Unders

(15 Minute Cap)

Understanding Sleep for Optimal Recovery & Productivity – Travis Cooper