Monday 16/05/2016

Strength
Front Squat
3 x 10 @ 72%
1 x ME @ 72%

Gymnastics
EMOM x 6
Ring Dip L Sit Hold x 20-30s

MetCon
4 Rounds for total reps
Cal Row x 60s
Wall Ball x 60s (9/6)
Burpee x 60s
Rest x 60s

After Party
DU x 150

Tuesday 17/05/2016

Gymnastics
8 Mins Headstand to Handstand

Strength
Strict Press
1 x 5 @ 85%
1 x 3 @ 90%
3 x 1 @ 95% w/ 6s Negative

MetCon
AMRAP x 16 Mins
Muscle up x 3
OHS x 15 (45/30)

After Party
DU x 150

Wednesday 18/05/2016

Gymnastics
EMOM x 8
Bar MU x 1-3

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
DU x 10/20/30/40/50
KB Snatch x 50/40/30/20/10 (24/16)

After Party
DU x 150

Thursday 19/05/2016

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

Suitcase Carry x 200m E/S

Decline Bench 4 x 10

3 Rounds
Biceps Opener
Banded Lunge x 15 E/S

(Row x 3km)

Friday 20/05/2016

MetCon
Minutes 1-10
25/20/15
Burpee Box Jump (24/20)
KBS (28/20)

Minutes 11-20
Find Max for
Snatch + OHS

Minutes 21-30
Run x 1km

Minutes 31-40
AMRAP
Power Snatch x 10 (50% of above)
T2B x 10

Saturday 21/05/2016

Gymnastics
Wall Walk + HS Walk

Strength
EMOM x 15
Power Clean + Front Squat + Jerk Drive

MetCon
Teams of 3
Tyre Slams x 180
Wall Ball x 180 (9/6)
Tyre Flips x 18
Sit up x 180

After Party
DU x 150