Monday 14/03/2016

Gymnastics
Partner HS Walk

Strength
Push Jerk + Split Jerk
1,1,1,1,1,1

MetCon
In Teams of 2
AMRAP x 20 Mins
Tyre Slams x 20
Front Squat x 10 (60/40)

After Party
DU x 150

Tuesday 15/03/2016

Gymnastics
5 Rounds
Hollow Hold x 15s
Rest x 15s
Then
5 Rounds
Arch Hold x 15s
Rest x 15s

MetCon
EMOM x 20
Odd: KB Rear Lunge x 6-10 E/L
Even: Wall Walk x 3

Strength
A1 Dead Lift 3 x 8
A2 Face Pulls 3 x 30

After Party
BB Curls 3 x 12

Wednesday 16/03/2016

Gymnastics
EMOM x 8
Bar MU x 1-3
or
H&C w/ straight arm push x 5-8

Strength
12 Mins
Pause Clean (Above knee) + Jerk

MetCon
11.1
Amrap x 10 Min
DU x 30
Power Snatch x 15 (35/25)

After Party
Max Unbroken Chin up x 2

Thursday 17/03/2016

MetCon
Murph
Run x 1 Mile
Pull up x 100
Push up x 200
Air Squat x 300
Run x 1 Mile

Friday 18/03/2016

Gymnastics
EMOM x 8
False Grip Chin up x 2-3

Strength
Front Squat
4 x 2 @95%

MetCon
Team Object Relay

After Party
Partner Assisted Back Extensions
3 x 12