Monday 22/02/2016

Gymnastics
EMOM x 8
T2B x 5-8
(Bar MU x 1-2)

Strength
In 15 Minutes
Find Max for
Power Snatch + 2OHS

MetCon
Death by
C2B + Box Jumps

After Party
Banded Pullapart x 50

Tuesday 23/02/2016

Gymnastics
3 Rounds
Ring Dip x 6-8
1 Arm Ring Row x 6-8

Strength
A1 Dead Lift 3 x 8
A2 Face Pull 3 x 25

MetCon
10/9/8…3/2/1
OHS (50/35)
Lateral Burpee

After Party
DU x 150

Wednesday 24/02/2016

Gymnastics
6 Rounds
Hollow Hold x 12s
Arch Hold x 12s
Rest x 12s

Strength
In 12 Minutes find Max for
Push Jerk + Split Jerk (2 + 1)

MetCon
In 3 Teams
Complete 1200m Row
KB Snatch x 180 (20/16)
Pull up x 90

Thursday 25/02/2016

MetCon
EMOM x 24
Odd: Rope Climb x 1-2
Even: Thruster x 3-5 (45/30)

Strength
A1 1 Arm Row 3 x 6-10
A2 Ring Dip 3 x 6-10

After Party
Partner Back Extensions 3 x 12

Friday 26/02/2016

Strength
Front Squat
5 x 4 @ 85%

Gymnastics
AMRAP x 8 Min
Ring MU

MetCon
3/2/1
Clean + Front Squat (85% Clean)
Legless Rope Climb
HSPU

After Party
Every 10 Seconds x 15
Strict Pushup x 1 – 2

Saturday 27/02/2016

11:00 – 11:30 16.1