STRENGTH

DEADLIFT

6×3 @ 70%+

WOD

8 ROUNDS

3 hang power snatch
2 wall walk

WOD

12 ROUNDS

2 strict pull up
4 strict hspu
8 american swing 32/24

STRENGTH

ALTERNATE A1 AND A2

A1 box squat 3×6
A2 seated press 3×4-8

WOD

3 ROUNDS

40 sit up
30 push up
20 over head squat

STRENGTH

ALTERNATE A1 AND A2

A1 strict chin up 3xamap
A2 kb gorilla row 3×8-12/side

WOD

4 ROUNDS

15 push press
12 MB russian twist
9 mt DB front rack walking lunges
50 du -> 100 su

STRENGTH

FIND 1 RM OF SHOULDER PRESS

WOD

GYMNASTIC CONDITIONING

0:00-1:00
max reps unbroken of strict pull up
1:00-3:00
max reps of pull up

0:00-1:00
max reps unbroken of strict ttb
1:00-3:00
max reps of ttb

0:00-1:00
max reps unbroken of strict hspu
1:00-3:00
max reps of hspu

STRENGTH

POWER CLEAN

7×2
60% of clean

WOD

E4MO4M
3 set

2 ROUNDS
21 american swing
12 hand stand push up
2 ROUNDS
21 american swing
12 pull up
2 ROUNDS
21 american swing
12 ttb/ktc

STRENGTH

PRESS SERIES

5x
3 push press+2 push jerk

WOD

AMRAP 12′

8 hang db snatch/8 hang db c&j
8 burpees over the dumbbell
16 du -> 32 su

switch db snatch and db c&j every round

STRENGTH

HAND STAND PUSH UP

-position
-push up
-walk

WOD

E2MO2M
5 set

1 rope climb
5 2xdb devil press
7 power clean

STRENGTH

BACK SQUAT

4×3
80%+
2′ rest

WOD

FOR TIME

2 ROUNDS
25 wall ball
14 kb snatch
7 hang power clean

then

2 ROUNDS
15 thruster
9 burpees over the bar

T.C. 13′

STRENGTH

ALTERNATE A1 AND A2

A1 strict press 4×6
A2 2xDB row 4×12

WOD

FOR TIME
8 rounds

12 american swing
8 box jump

every 2 rounds add +2 a. swing and +3 box jump

WOD

40′ EMOM
45″ work/15″ rest

-row
-ski
-bike
-run
-REST

STRENGTH

BACK SQUAT

6×3
80%

BALANCE SNATCH

4×3
60%-80%

CORE CIRCUIT

10-8-6-4-2
alt. 1 leg strict ttb
supine windshield wipers
ab wheels