Monday 09/05/2016

Gymnastics
4 Rounds
Rope Climb x 1-2
HS Walk x 3 Attempts

Strength
Front Squat
3 x 10 @70%
1 x ME @70%

MetCon
Death by C&J @ 60%

After Party
DU x 150

Tuesday 10/05/2016

Gymnastics
30 MU For Time

MetCon
In 24 Minute Window
18/15/12/9/6
Thrusters (45/30)
Lateral Burpee

Then

Find Max
Power Snatch + Hang Snatch

After Party
DU x 150

Wednesday 11/05/2016

Gymnastics
Plank Rotations
3 x 20s

Strength
Strict Press
1 x 6 @ 80%
1 x 4 @ 85%
1 x 2 @ 90% w/ 6s Negative*

*ME Push Press after last rep

MetCon
AMRAP x 16 Min
DB Snatch x 10 (25/15)
DU x 60
HSPU x 10

After Party
DU x 150

Thursday 12/05/2016

1 Arm OHS w/ 3s Hold at bottom
8 x 1 E/S

Suitcase Carry x 200m E/S

Decline Bench 4 x 10

Banded GM x 50

EMOM x 12
Odd. Burpee Box Jump x 10
Even. T2B x 10

Friday 13/05/2016

Gymnastics
8 Mins Headstand to Handstand

Strength
A1 BB Row 4 x 10 (Rest = 2 Min)

B1 DB Row 3 x 8-12
B2 Chest Supported Row 3 x 8-12

MetCon
6 Rounds
Clean x 2 (85%)
MU x 5
Rest x 60s

After Party
DU x 150

Saturday 14/05/2016

Gymnastics
Wall Walk to Handstand Walk

MetCon
4 Rounds
OHS x 21 (45/30)
Run x 1km

After Party
Couch Stretch x 2 Min E/S