Warm up/ Accessory
15 min EMOM
Min 1: 15 KB Swings
Min 2: 20 Band Pull Aparts
Min 3: 10 DB Row (each arm)
Min 4: 50m Sled Push
Min 5: Rest
Gymnastics Skill:
3 sets - Hardest Skill
2 sets - Moderate Skill
1 set - Easiest Skill
Rest 2 mins in-between sets
Skills:
-Ring Muscle Ups
-Bar Muscle ups (Kipping, Banded, Box)
-Chest to Bar (Strict, Butterfly, Kipping, Banded)
-Pull Ups (Strict, Butterfly, Kipping, Banded)
-Ring Rows (Heels Elevated, heels on ground)
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between