Monday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Plank Holds

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

9 Minute Ladder:
3 Target Burpees
3 Abmat Sit Ups
6 Target Burpees
6 Abmat Sit Ups
9 Target Burpees
9 Abmat Sit Ups
12/12
15/15…

(Yes, this is a repeat of Friday.)

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

High Bar Back Squat: 4X5 (+2.5Kg heavier than last time)

Conditioning
Every Minute for 5 Minutes:
3 Strict/Banded Pull Ups + 25 Single Skips
-rest 1 minute-
4 rounds of:

30 sec. Max Box Steps
30 sec. Max Effort Kettlebell Swings (Heavy)
30 sec. Max Box Steps
90 sec. Rest

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
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)-

5 rounds of:
10 Burpees
15 Wall Balls

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

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

High Bar Back Squat:
1 X 8 (+2.5Kg heavier than last time)
1 X 3 (+2.5Kg heavier than last time)
2 X heavy singles (NOT a 1 Rep Max Attempt. Use a weight that allows you to make the lift!)

Conditioning

150 Single Unders
20 Kettlebell Swings (Heavy)
20 One-arm KB Thrusters (each arm) 24/16Kg
20 Kettlebell Swings (Heavy)
150 Single Unders

15 minute time cap.

Saturday

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

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

Conditioning
As Many Rounds As Possible in 8 Minutes of:
15 Dumbbell Thrusters
8 Strict Pull Ups