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 establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

Conditioning

3 rounds:

25 Burpees
Run 800m

For time, 20 minute cap.

Tuesday
Gymnastics Warm Up
8 minutes, alternating
Toes to Bar
Ring Dips

Strength

High Bar Back Squat: 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100% – rest 2 minutes.

Conditioning

3 rounds:

15 Handstand Push Ups
25 Pullups
75 Double-unders

For time, 18 minute cap.

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

Skill
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk

Conditioning

5 rounds for total working time of:

3 Muscle-Ups
20 Wall Balls (all out – no gaming for MU)
3 Muscle-Ups

Rest 1:00 after each round.

Friday
Gymnastics Warm Up
8 minutes, alternating:
Strict Pull Ups
Strict Handstand Push Ups

Strength

High Bar Back Squat: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00

Conditioning

AMRAP 8 min:

15 Front Squats 60/40Kg
12 Toes to Bar
9 Push Jerks 60/40Kg

Saturday
Skill
15 Minutes to establish a 1RM Clean & Jerk

Strength
10 Minutes to establish a 3RM Front Squat

Conditioning

3 rounds:

10 Deadlifts 125/85Kg
50 Double-Unders

For time, 10 min cap.