Monday 18/07/2016

Strength
Front Squat
6,5,4,3+ @ 75%

Gymnastics
EMOM x 8
T2B x 4-8
or
EMOM x 8
Pull up x 4
C2B x 3
T2B x 2
Pull over x 1

MetCon

Pull up x 25/20/15/10/5
DU x 35

or

MU x 10/8/6/4/2
DU x 45

After Party
Couch Stretch x 2 Min E/S

Tuesday 19/07/2016

Gymnastics
Partner Handstand Walk

Strength
Power Clean + Push Jerk
Work up to a Heavy (1+2)

MetCon
21/15/9
KB Snatch (24/16) (Each Side)
Wall Ball (9/6)
Sit up

After Party
DU x 150

Wednesday 20/07/2016

Gymnastics
EMOM x 8
Bar MU x 1-3
or
Beat Swing w/ Straigh Arm Push x 4-10

Strength
A1 Chin up 6 x 3
A2 Ring Dip 6 x 3

MetCon
3 Rounds
AMRAP x 60s, Rest x 20s
Burpee
kCal Row
Wall Ball
KBS
DU

After Party
BB Curls 3 x 12

Thursday 21/07/2016

Gymnastics
EMOM x 8
Ring L-sit hold x 20-30s

Strength
EMOM x 20
Snatch x 1 x 5 @70%
Snatch x 1 x 5 @75%
Snatch x 1 x 5 @80%
+5% Until Miss

MetCon
4 Rounds
Push Press x 15 (60/35)
Run x 400m

After Party
Bar Hang 2 x ME, Rest x 2 min

Friday 22/07/2016

Strength
Back Squat
5 @ 68%
3 @ 77%
1+ @ 86%

MetCon
EMOM x 21
1. Rope Climb x 1-2
2. OHS x 6-10 (45/30)
3. Burpee Over Bar x 6-10

After Party
Plank Rotations 3 x 25s

Saturday 23/07/2016

Gymnastics

False Grip Ring Row 4 x 5
Box Kips 4 x 6
Banded MU 4 x 6
MU Negatives 6 x 1
or
EMOM x 10 MU x 3
Then
5 Rounds
Ring Pull up x 3
Muscle up x 2
Ring Dip x 3
Then
Ring Push up 5 x 10

MetCon
In Teams of 2 Complete 4 Rounds of

Partner Tyre Flip x 6
Sledge Slam x 50 (each)
Run x 400m (together)