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

Strength
A) Snatch High Pull 3 x 5
-Hip Flexor Stretch (30 Seconds)-
B) Behind The Neck Snatch Push Press 3 x 5
-Crossover Stretch (30 Seconds)-

Conditioning
15 Double Kettlebell Swings
21 Dumbbell Push Presses
12 Double Kettlebell Swings
15 Dumbbell Push Presses
9 Double Kettlebell Swings
9 Dumbbell Push Presses

Tuesday
Gymnastics
Strict Pull Ups
Hollow Holds

Strength
Back Squat: 1X20 – try to establish a true 20RM

Conditioning (Skill/Redline)
100 Single Unders
21 Wall Balls
21 Abmat Sit Ups
15 Wall Balls
15 Abmat Sit Ups
9 Wall Balls
9 Abmat Sit Ups
100 Single Unders

Wednesday

Gymnastics
Toes to Bar
Wall Walks/Handstand Walks

Strength
A) Power Clean 5 x 3
-Pigeon Stretch (30 Seconds)-
B) Turkish Get Up 5 x 1 each arm.
-Tactical Frog (30 Seconds)-

Conditioning (Metcon Test – Skill/Endurance)
30 Ring Rows
30 Single Arm Overhead Lunges
20 Ring Rows
20 Single Arm Overhead Lunges
10 Ring Rows
10 Single Arm Overhead Lunges

Friday
Gymnastics
Rope Climbs

Skill
15 Minutes to build to a heavy, but not maximal, deadlift.

Conditioning (Redline)
EMOM ALAP 10
5 Burpees
5 Wall Balls

Saturday

Strength
15 Minutes to Establish a 1RM Push Press

15 Minutes to Establish a 1RM Front Squat

Conditioning (Metcon Test – Aerobic Endurance)
“Nancy”
5 Rounds for time of:
Run 400m
15 Goblet Squats (Double Kettlebell)