Warm up :
Specific warmup will be given in class
Gymnastics
A. Pike
3 sets , 8 reps
B. HSPU
4 sets , 10 to 15 reps
C. Strict pull up
8 sets , 3 to 5 reps
Start Every 75s
Strength
Bench press
5 sets , 3 reps @ RPE 8
Accessory
Supersets x 3 sets
20 face pull
12 DB lateral raise
Extra work
Interval :
Every 3-minutes x 6 Rounds
300M ski erg
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
