Warm – up – 200 RT, Leg Swings, Back Twist, PVC

1. E3 min on the 3 mins

6 RDS

Row 20/15 Cal & Run 200 meters

Rest the remaining time

2. Hurdle Facing Burpee 15 rep x 5 sets Fast! 60 sec rest

3. 400 Meter Farmers Carry AHAP

4. Dynamax Ab Wheel

1. Warm-up
Stretch Hips
Then
2 Steady Rounds:
25 Calories on Rower
15 Double Kettlebell Thrusters
20 Push Ups

2a. Strength
Back Squat – 3×3 @85%

2b. Strength
Strict Press – 1×4 @70%, 4×4 @75%

3. Met-Con
For Time:
15-12-9-6-3
Strict Handstand Push Ups or Push ups
GHD Sit Ups or V- ups
Front Squat 185/125lbs

After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.

5a. Gymnastics Accessory
Weight Vest Box Jumps – 4×5
Rest 1 Minute

5b. Strength Accessory
DB Bench 4×8 Heavy

Roll Shoulders/Elbows
Then
3 Steady Rounds:
10 Perfect Kipping HSPU
12 Lateral Goblet Squats
14 Calorie Row

2. Strength
Strict Press Grip Bench Press – 5×5 @70%

3. OLY
Pause Power Position Clean – 6×3 @70-80%
Clean and Jerk on final rep of each set. Drop and reset after each rep.

4. Bitch Work

Row 25/18 Calories x 8
Rest 2:00

5a. Gymnastics Accessory
Rest Pause Strict HSPU

5b. Strength Accessory
3 Rounds:
:30 Max Hip Extensions
Rest :30
:30 At Parallel Hip Extension Hold
Rest 3 Minutes

1. Warm-up
2 Steady Rounds:
6 Deep Strict Ring Dips
12 Russian KB Swings
18 Fast Box Step Ups

2a. Strength
Back Squat – 4×4 @80%

2b. Strength
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of strict press max (each DB)
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

3. AMRAP 20 Minutes:

9 Ring Dips

12 Sumo Deadlift High Pull 135/95

15 Box Jumps 24/20″

Warm- up – 200 RT, Leg Swings, Back Twist, PVC, Spiders, Ankle twist

1. AMRAP 15 Minutes:
10 Front Rack Walking Lunge Steps 135/95lbs
10 Handstand Push Ups
10 Lateral Bar Burpees

2. Gymnastics Accessory 

Death By Pull-up Complex
Minute 1: 1 Strict, 2 Kipping Chin over Bar, 3 Chest to bar
Minute 2: 2 Strict, 3 Kipping Chin over Bar, 4 Chest to bar
Minute 3: 3 Strict, 4 Kipping Chin over Bar, 5 Chest to bar
And so on…

3. Abs w/ Dynamax Ball

1. Warm-up
Lacrosse Ball to Lats/Triceps 3:00 per side
3 Steady Rounds:
10 Single Leg Deadlift w/ KB
(5 each side)
15 Calories on AAB

2. Strength
Deadlift – 1×3 Heavy
Controlled on the way down, take the hands off the bar, complete next rep

3. OLY
Pause Power Position Snatch 6×3 @70-80%
Drop and reset after each rep.

4. Pendlay Row 4×8

Heavy, No “Kipping”

5. Bitch Work
Sprint 200m x 10
Rest 3:1

1. Warm-up
3  Steady Rounds:
:30 second Plank Hold
10 Dumbbell Push Press
30 Double Unders

2. Strength
Find 1RM Strict Press

3. Met-Con
3 Rounds For Time:
21 Calorie Row
21 Power Snatch 95/65lbs

After completing pieces 1-3, Please choose ONE of the following:

4a. Gymnastics Accessory
Find max time spent in nose and toes HS hold in one attempt with no breaking at the midline, or shoulder protraction.

4b. Strength Accessory
Find max set of strict HSPU in one attempt

1. Warm-up
2 Steady Rounds:
10 Snatch Grip Deadlifts
15 GHD Sit Ups
20 Calorie Row

2. Strength
Find 1RM Pause Power Position Snatch

3. Met-Con
AMRAP 10 Minutes:
9 Deadlifts 275/185lbs
12 Bar Facing Burpees
Run 200m