A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT EMOM 12

a)3-5 RING MUSCLE UP

b)40″ NOSE TO WALL HANDSTAND HOLD

c)40″ HOLLOW HOLD

d)40 DOUBLE UNDERS

C)CONDITIONING

4 RFT:

10 SHOULDER TO OVERHEAD (60/40)

15 TOES TO BAR

20 KB SWING(32/24)

25 SITUPS

A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT. EMOM 12:

a)6-10 STRICT TOES TO BAR

b)4-8 STRICT HSPU

c)40″ HOLLOW HOLD

d)3/3 KB WINDMILL

C)CONDITIONING

4 RFT:

5 TURKISH GET UP(24/16)

10 GOBLET SQUAT(24/16)

15 BURPEES

200 M MEDBALL RUN(9/7)

A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT EMOM 9:

a)3-5 ECCENTRIC PULLUPS(5 SEC)

b)4-7 STRICT HSPU

c)40″ HOLLOW HOLD

C)CONDITIONING

FOR TIME:

150 DOUBLE UNDERS

100 WALLBALLS(9/7)

50 KB SWING(24/16)

1,5 MILES RUN

A)GWOD

WEIGHTED PULLUP 3 RM

3XME STRICT HSPU

TABATA HOLLOW ROCK

B)CONDITIONING

400 M RUN

10 BAR MUSCLE UP

20 KB SNATCH(24/16)

30 WALLBALLS(9/7)

100 DOUBLE UNDERS

30 WALLBALLS(9/7)

20 KB SNATCH(24/16)

10 BAR MUSCLE UP

400 M RUN

A)SWOD

WORK FOR MAX TURKISH GET UP

B)GYMNASTIC CONDITIONING

ALT. EMOM 12

a)8-10 STRICT CHIN UPS

b)40″ LIZARD CRAWL

c)40 DOUBLE UNDERS

C)CONDITIONING

FOR TIME (*):

10 PUSHUPS

20 KB SNATCH(24/16)

30 KB HEADCUTTER(24/16)

40 BOX JUMPS(60/50)

50 SITUPS

40 LUNGES

30 KB SWINGS(24/16)

20 WALLBALLS(9/7)

10 STRICT PULLUPS

(*)EVERY MIN. STOP AND PERFORM 5 BURPEES

A)GWOD

WEIGHTED PULLUPS 5-5-3-3 (CLIMBING)

3XME. STRICT HSPU.

B)GYMNASTIC CONDITIONING

ALT. EMOM 12

a)40″ HOLLOW HOLD

b)30″ NOSE TO WALL HS HOLS

C)40″ ALT. PLANCK

C)CONDITIONING

4 RFT

5 TURKISH GET UP(24/16)

10 BURPEE BOX JUMP

15 GOBLET SQUAT

20 SITUPS