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

“Karen”

150 Wall Balls 20/14#

For time. 10 Minute Cap.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Holds

Strength

High Bar Back Squat:
1X8(+2.5Kg from last time)
1X5(+2.5Kg from last time)
1X3(+2.5Kg from last time)
1X3(+2.5Kg than previous set)

Conditioning

As Many Rounds As Possible in 9 Minutes of:

20 Dumbbell Push Press
20 Box Steps 24″/20″
20 Abmat Sit Ups

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Kettlebell Snatches
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
21 Kettlebell Swings (heavy)
12 Pull ups
15 Kettlebell Swings
9 Pull Ups
9 Kettlebell Swings
6 Pull Ups

For time. 15 Minute Cap.

Friday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Hollow Holds

Strength

High Bar Back Squat:
2X3(+2.5Kg from last time)
2×2(+2.5Kg from last time)

Conditioning

For time:

10 Dumbbell Push Press
30 Kettlebell Swings
20 Dumbbell Push Presses
20 Kettlebell Swings
30 Dumbbell Push Presses
10 Kettlebell Swings

15 Minute Cap.

Saturday

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

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

Conditioning
20 Dumbbell Thrusters
75 Single-Unders
10 Ring Rows
20 Dumbbell Thrusters
75 Single-Unders
15 Ring Rows
10 Dumbbell Thrusters
75 Single-Unders
20 Ring Rows