Monday 23/05/2016

Gymnastics
EMOM x 6
T2B x 5 – 8

Strength
Front Squat
1 x ME @ 75%

MetCon
21/15/9
Pull up
Dead Lift (60%)
KBS (28/20)

After Party
Pallof Press 3 x 8

Tuesday 24/05/2016

Gymnastics
Partner HS Walk

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
Burpee x 50
Wall Ball x 40
HSPU x 30

After Party
ME Plank

Wednesday 25/05/2016

Gymnastics
Partner HS Walk

Strength
Find 1RM Strict Press

MetCon
EMOM x 16

Odd
Power Clean x 3 (60%)
DU x 10-30

Even
Burpee x 3
Sprint x 50m

After Party
Couch Stretch x 2 Min E/S

Thursday 26/05/2016

TGU & Carry 2 x 20m

3 Rounds
Biceps Opener
Banded Lunge x 15

Weighted Step up 3 x 8

Hop & Stick 2 x 6
Plyo Hops 4 x 6

Plank Rotation 3 x 20s

Friday 27/05/2016

Gymnastics
EMOM x 10
Hollow Hold x 20s
Arch Hold x 20s

Strength
Find 10RM Snatch

MetCon
30/20/10
Pull up
Thruster (45/30)

After Party
DU x 150

Saturday 28/05/2016

Gymnastics
Wall Walk 5 x 3

Strength
Hang Clean 2,2,2,2,2,2
Clean Pull 6 x 3 @ 110% of above

MetCon
AMRAP x 12 min
STOH x 8 (80% OHP)
T2B x 12
Run x 200m

After Party
Face Pulls x 50