Warm up :
Specific warmup will be given in class
Gymnastics
10 swing kip
20 Hollow rack
30s back extension hold
X 3 Rounds
Every 2-minutes x 5 Rounds
1 to 5 bar mu / box Mu
Strength
Bench press
3 sets , 6 reps
Weighted dip
3 sets , 8 reps
Conditioning :
Team of 3
140 cal ski erg
120 bar facing Burpees
100 Deadlift 225/155lb
80M KB OH Lunges
60 bar Mu / 80 pull up / chest to bar pull up
Team of 3 30 Sync clean and jerk + snatch 95/65lb. 30 sync burpees bar facing ( 3 work At time ) 10 Sync bar Mu 30 Sync clean and jerk + snatch 95/65lb. ( 2 work At time ) 20 sync burpees bar facing (
Strength : Supersets x 5 Rounds 5 Deadlift 8/side Half kneeling DB press Gymnastics: Pull up Emom x 8-minutes Conditioning : Alternate Every 2-minutes x 8 Rounds A. For time 3 Rope climb 30M Sandbag c
Gymnastics : Poractice HSW 10-minutes Or Handstand walk Every 90s x 6 Rounds 3 to 8m Conditioning : Team of 3 For time : 3 Rounds 180 DUs 60 kB Swing 60 M Hs Walk Rest 5-minutes 3 Rounds 180 DUs 60 k
