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)-

em>Conditioning
30-20-10
Kettlbell Swings
Push Ups

15 minute time cap.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Chin Ups
Hollow Hold

Strength
1) High Bar Back Squat: 1X20 @ 90% of last week – rest 2:00 (before #2)

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning
EMOM ALAP 10
5 Ring Rows
5 Box Steps
-straight into-
AMRAP 5
30 Single Unders
8 Burpees

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Single Arm Thrusters
Ring Rows

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
Run 800m
40 Wall Balls
40 Kettlebell Swings 32Kg/24Kg
Run 800m

20 minute time cap.

Friday
Gymnastics Warm Up
5 Rope Climbs, rest 60-90 seconds.

Strength
5X5 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
5 Rounds of
5/3 Strict Pull Ups
10 Dumbbell Push Presses (Heavy)
Run 200m

18 Minute Time Cap.

Saturday
Strength
1) 15 Minutes to Establish a 1RM Push Press

2) 15 Minutes to Establish a 1RM Front Squat

Conditioning (Chipper)
100 Single Unders
50 Kettlebell Overhead Lunges (25 each arm)
30 Abmat Sit Ups
10 Ring Push Ups

15 minute cap.