Strength & Conditioning
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


CrossFit

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

Strength

High Bar Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec.

Conditioning

9 minutes to complete:

30 Shoulder to Overhead 40Kg/30Kg
20 Burpees
15 Toes to Bar
20 Shoulder to Overhead 55Kg/40Kg
30 Burpee
15 Toes to Bar
Max Effort Shoulder to Overhead 70Kg/50Kg in the remainder of the 9 minutes.