Strength & Conditioning
Gymnastics Warm Up
5 Rounds of Right Side Plank/Left Side plank, resting 60 seconds.

Strength
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning
Run 800m
50 Dumbbell Thrusters
30 Pull Ups


CrossFit

Gymnastics
Muscle Ups

Skill
10 mins to work to a 3RM Clean (non-T&G, reset quickly after drop), then 1X3@95%, 1X3@90%, rest 1:30 between drop (percentage) sets

Conditioning (Redline/Muscular Endurance)
Run 800m
50 Thrusters
30 Pull Ups