Warm Up and Mobility
Strength
Back Squat
5 x 5
Or
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Singles
– Doubles
– Triples
Strength/Skill
EMOM 6
Gymnastic Weakness :30 + Double Unders :30
“Shoebottom”
For Time
25 x Back Squats 225/155
20 x Ring Muscle Ups
15 x Strict Deficit HSPUs 45/25
10 x Front Squats
5 x Strict Muscle Ups