Monday 20/06/2016

Strength
Front squat
6 x 3 @75 % with 3s Pause

MetCon
In Teams of 2 alternating Rounds
Climb as high as possible in 25 Mins
Wall Ball x 1 (+1)
Power Snatch x 1 (+1) (35/22.5)

After Party
5 Mins on 2 Pull Rope Climb

Tuesday 21/06/2016

Gymnastics
EMOM x 8
Bar MU x 1-3

Strength
Work up to a Heavy 3 Rep Chin up

MetCon
12/10/8/6/4/2
KB Snatch (24/16)
Box Jump (24/20)
Push up

After Party
DU x 150

Wednesday 22/06/2016

Gymnastics
3 Rounds
Plank Rotation x 20s

Strength
Push Press x 2,2,2,2,2,2

MetCon
3 rounds for total reps
Wall Ball x 60s (9/6)
Power Clean x 60s (35/22.2)
Box Jump x 60s (24/20)
Push Press x 60s (35/22.5)
Kcal Row x 60s
Rest x 60s

After Party
Couch Stretch x 2 Min E/L

Thursday 23/06/2016

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 24/06/2016

Gymnastics
Partner Handstand Walk Practice

Strength
Clean + Split Jerk
6 x (1+2)

MetCon
4 Rounds
Pull up x 20
STOH x 20 (50/35)

After Party
Plank Hold x ME

Saturday 25/06/2016

Gymnastics
5 Rounds
Hollow Hold x 20s
Arch Hold x 20s

MetCon
DU x 90
KBS x 80 (28/20)
Thruster x 70 (20/15)
Burpee x 60
Run x 50m
HPC x 40
Pull up x 30
T2B x 20
Row x 10 Kcal