Monday
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

Tuesday
Gymnastics
Weighted Pull Ups
Hollow Holds
Strength
1) Back Squat: 1X8, 1X6, 1X6, 1X6 (each set slightly heavier)
2) Front Squat: 3X5 (comfortable)

Conditioning
7 Round for time:
10 Ring Rows
10 Burpees

Wednesday
Gymnastics
Tuck Holds
Wall Walks

Strength
A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

Conditioning
5 Round of:
15 Wall Balls
45 Single Unders

Friday
Gymnastics
Chin Ups

Strength
1) Back Squatt: 3×8 (each set slightly heavier)
2) Front Squat: 3×5 (comfortable)

Conditioning
7 Minute Ladder
3 Double Kettlebell Swings
3 Abmat Sit Ups
6 Double Kettlebell Swings
6 Abmat Sit Ups
9/9
12/12…

Saturday
Strength
1) 12 Minutes to Establish a 5RM Push Press.

2) 12 Minutes to Establish a 3RM Front Squat.

Conditioning
7 minute ladder
2 Dumbbell Push Presses
2 Kettlebell Swings
4 Dumbbell Push Presses
4 Kettlebell Swings
6/6
8/8…