Monday 30/05/2016

Gymnastics
Wall Walk + HS Walk

Strength
Front Squat
3 x 6 @ 60% w/ 5s Hold

MetCon
Every 3 Mins x 5
Wall Ball Cindy x 2 (9/6)
Dead Lift x 5 (60%)

After Party
Pallof Press 3 x 8

Tuesday 31/05/2016

Gymnastics
HS Push up

Mins 1-10
20/15/10
Power Clean (60%)
Burpee OB

Mins 11-20
1200m Run

Mins 21-30
Find 2RM Thruster

Mins 31-40
AMRAP
KBS x 50 (28/20)
T2B x 20

Wednesday 01/06/2016

Gymnastics
EMOM x 12
Hollow Hold x 15s
Arch Hold x 15s

Strength
Work up to a heavy Push Jerk + Split Jerk

MetCon
21/15/9
Pull up
T2B

After Party
DB Curls 3 x 10

Thursday 02/06/2016

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)

EMOM x 6 Beat Swing w/ Straight arm push x 6

EMOM x 6 Bar MU x 6

Friday 03/06/2016

Gymnastics
EMOM x 8
MU x 2-3

Strength
A1 1 Arm KB Push Press 4 x 4-6
B1 Chin up 4 x 6-12

MetCon
5 Rounds
Front Squat x 5 (85% Clean)
HSPU x 12

After Party
DU x 150

Saturday 04/06/2016

Gymnastics
Partner HS Walk

Strength
A1 Chest Supported Row 4 x 6 w/2s hold

B1 DB Bench Press 4 x 6

MetCon
In Teams of 2 Complete

DU x 222
Muscle Up x 22
Run x 2k

After Party
Couch Stretch x 2 Mins E/L