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

Strength (Smolov Jr)
Add up to 5Kg to your sets this week, only if you make all squat days, and found all squats easy. If you made it through, add 2.5Kg, if you missed any, DO NOT ADD WEIGHT.

HBBS 6X6 @ 70% – rest at least 2 minutes

Conditioning
3 rounds for time of:

50 Kettlebell Swings 24/16kg
100 Double-Unders
Tuesday
Gymnastics Warm Up
8 minutes, alternating
Kettlebell Snatches
Toes to Bar

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Conditioning

3 rounds for total reps of:

1:00 Max Effort Handstand Push Ups

2:00 AMRAP of:

12 Toes To Bar
8 Dumbbell Push Press 20/12.5Kg

*Rest 1:00

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP

Wednesday
Gymnastics Warm Up
8 Minutes, alternating
Strict Pull Ups
Ring Dips
Strength (Smolov Jr)
HBBS 7X5 @ 75% plus – rest at least 2 minutes

Conditioning

3 rounds for time of:

7 Strict Presses 50Kg/30Kg
14 Hang Power Cleans 50Kg/30Kg
21 Lateral Burpees (over bar)

Friday
Gymnastics Warm Up
Bar Muscle Ups
Handstand Walks

Strength (Smolov Jr)
HBBS 8X4 @ 80% plus – rest at least 2 minutes

Conditioning
AMRAP 8
12 Burpees
12 OH Lunges (20Kg/10Kg Plate)

Saturday
Strength (Smolov Jr)
HBBS 10X3 @ 85% plus – rest at least 2 minutes

Conditioning
Diane

21-15-9 of:

Deadlifts 100Kg/70Kg
Handstand Push Ups

For time.