Monday 13/06/2016

Gymnastics
EMOM x 8
Ring Dip L Sit Hold x 20-30s

Strength
Front Squat
5 x 4 @ 70% with 5s Pause

MetCon
15/12/9/6/3
GTOH (80% OHP)
Lateral Burpee

After Party
Chin up 2 x ME, rest = 2 min

Tuesday 14/06/2016

Gymnastics
Wall Walk + HS Walk

Strength
Work up to a heavy
Clean Pull + Clean + Front Squat

MetCon
Run x 800m
MU x 12
Run x 400m
MU x 6
Run x 200m
MU x 3

After Party
5 Mins Personal Mobility

Wednesday 15/06/2016

Gymnastics
Handstand Push up

Strength
A1 Chest Supported Row 4 x 6 w/2s hold

B1 DB Bench Press 4 x 6

MetCon
Annie
50/40/30/20/10
DU
Sit up

After Party
Bar Hang 2 x ME, rest = 2 min

Thursday 16/06/2016

4 Rounds
RDL x 6
Step up x 8 E/L

3 Rounds
1 Leg DL x 6 E/L
X Band Walks x 15 E/D

8 Rounds
Pallof Press x 2 w/ 3s Hold
Chin up x 2 (add weight)

Friday 17/06/2016

Gymnastics
EMOM x 8
Wall Walk x 2-3

Strength
Push Press
3,3,3,3,3,3

MetCon
21/15/9
Box Jump (24/20)
T2B

After Party

DU x 150

Saturday 18/06/2016

Gymnastics
EMOM x 8
T2B x 4-8

Strength
Work up to a heavy
SGPP + Snatch Balance (From Floor)

MetCon
EMOM x 16
Odd – Run 50m x 2-3
Even – Rope Climb x 1 + Burpee x 3

After Party
BB Curls 3 x 12