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Gymnastics. Week 5
Handstand walk progressions.

Conditioning.
20min omem.
1. 5 Target Burpee + 5 K2E.
2. Cal row.
3. 5 Burpee + 10 Alt DB RL.
4. Cal AAB.

Strength. Week 5.
A. Max effort 2″ Deficit Clean grip (no hook grip) Deadlift.
B. 2 sets BB 10/leg Cossack squats.

Conditioning.
8min Amrap
10 Alt DB Split snatch.
5 BJSD.
10 CTB.

See whiteboard for Scaled/RX/RX+

Mash up.

A. 4 rounds
50m Dual DB Farmers carry
10m DB walking lunge
10 DB Burpee

Rest 5min.

B. 21-15-9
DB power cleans
50 DU after each set.

Rest 5min.

C. 3 rounds
10 DB Front squat
10 DB bench press
20 Ab mat sit up

Skill.
Deadlift + SDLHP + KB swings

Conditioning.
8min Ladder
2 Russian swings
2/arm SA KB thrusters
2 Hanging knee raises
Add 2 reps each rd.

Dynamic effort week 4.
10min omem
1 Snatch pull + 1 HPS

Conditioning.
Performance.
4 sets 90sec work/90sec rest
9 Unbroken PS
30 DU
Amrap BFB
(Scaled 30/20kg. RX 42.5/30kg. RX+ 52.5/35kg)

Fitness.
15 Unbroken American KBS
20 Plate hops/Mountain climbers
Amrap KBFB

Conditioning.
30min omem (40sec work).

1. Cal row
2. 8m Shuttle runs
3. Cal AAB

Gymnastics. Week 4 (Wave 2)
Bar muscle up progressions
Scaled:
3-5×5 WTD Negatives
3×6-8 Barbell curls

Conditioning
20min. Teams of 2
A. 500m/350m Row
B. Amrap
20 Sumo deadlift high pull 45/30kg
20 Box jump overs 24/20
20 V up/Tuck up/Ab mat sit up

Switch when row distance completed.

Strength. Week 4.
A. Max effort Wide stance box squat.
B. Goblet hold split squat

Conditioning
Performance
8min Amrap
12 Wall ball 9/6kg 10’/9′
8 Dual KB Deadlift
6 Dual KB HPC
(Scaled: 16/12kg. RX 28/20kg. RX+ 32/24kg)

Fitness.
12 Wall ball
8 KB Sumo Deadlift
6 KB Russian swings

Conditioning

4 rounds. 6min.
Buy in 400m/300m Row.
Remaining time Amrap.
5 T2B.
10 Alt DB Snatch 22.5/15kg.
30 Double unders.
Rest 4min between rounds.

Skill. Ring dip progressions.

Conditioning
300m run
30 DB renegade row variation
30 BJO
30 DB Deadlift
30 Ab mat sit up
30 DB HPC
300m run