Monday
Gymnastics Warm Up
Strict Muscle Ups (rest 30-90 seconds)
OR
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

Skill
15 minutes to find a 2RM Hang Snatch (top of knee).

Conditioning
4 Rounds of:
400m Run
15 Toes to bar

Rest 2 minutes between rounds.

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Rope Climbs
Ring Dips

Strength

High Bar Back Squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

Conditioning

5 rounds of:

30 sec. Max Effort Kettlebell Swings 24Kg/16Kg
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME Handstand Push Ups
30 sec. Rest

Wednesday
Gymnastics Warm Up
8 minutes, alternating
Kettlebell Snatches
Handstand Walks

Skill
15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Conditioning

30 Pull Ups
30 Burpees
20 Pull Ups
20 Burpees
10 Pull Ups
10 Burpees

For time.

Friday
Gymnastics Warm Up
8 minutes, alternating:
Toes to Bar
Strict Handstand Push Ups

Strength
High Bar Back Squat: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest 2 minutes.

Conditioning

AMRAP 12 mins:

Ascending ladder of:
3 Thrusters 52.5Kg/35Kg
3 Box Jumps 30/24″
3 Chest to Bar Pull Ups
6 Thrusters
6 Box Jumps
6 C2B
9 Thrusters
9 Box jumps
9 C2B
….until 12 mins is over.

Saturday
Skill

15 minutes to establish a 1RM Snatch

Conditioning

3 rounds:

400m Run
5 Snatches @ 70 %

For time.