Tuesday 02/08/2016

Gymnastics
Every 30s x 16
HSPU x 1-3

Strength
RFESS
3 x 6 E/S

MetCon
4 Rounds
MU x 10
Wall Ball x 25

After Party
DU x 150

Wednesday 03/08/2016

Strength
Clean From Launch
Work up to a Heavy Single

MetCon
Clean Pyramid

10 @ 75/45
8 @ 82/50
6 @ 89/54
4 @ 93/56
2 @ 98/57.5

After Party
Face Pulls x 50

Thursday 04/08/2016

Strength
A1 Pull up 6 x 3
A1 Ring Dip 6 x 3

MetCon
EMOM x 24
Odd Minute – Thruster x 4-8  (50/33)
Even Minute – Burpee Box Jump x 4-8

After Party
Couch Stretch x 2 Min E/S

Friday 05/08/2016

Gymnastics
5 Rounds
Hollow Rock x 20s

MetCon
AMRAP x 15 Mins
Pull up x 9
KBS x 18 (28/20)
DU x 27

Strength
Establish 5RM OHS

After Party
Max Plank Hold

Saturday 06/08/2016

Gymnastics
HS Walk Practice

Strength
Snatch x 1 EMOM
5 @ 72%
5 @ 77%
5 @ 82%
1 @ +5% until Miss

MetCon
“Jackie”
Row x 1km
Thruster x 50 (20/15)
Pull up x 30

After Party
Wall Walk 3 x 3