Gymnastics Prep

3 sets
4 beat swings
3 kipping pull ups
2 kipping C2B
2 T2B
rest 45 sec

Gymnastics Skill Complex + Cyclical

3 sets
12/10 cal ski sprint
3-5 strict wall facing HSPU + 25' HS walk off wall
12/10 cal ski sprint
15 T2B
rest 2 min

Sport Practice

AMRAP 7
"LUCKY"

70 DU
7 ring MU
7 DL @245/165

Aerobic Power (30/30)

30/30
32min EMOM @ 80-85% sustained effort
1 - KB swings
2 - AAB cals
3 - Power snatch 75/55#
4 - wall balls


* the goal is to work 30 secs on 30 secs off throughout. hit a number in the First round in 30 sec (80-85% effort) and try to hit the same number or reps of cals for all 8 rounds.

Upper Accessory

3 sets for quality
10 alt DB Z press
10 feet elevated ring rows
100' single arm farmer carry L - heavy as possible without leaning
100' single arm farmer carry R