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

A)GWOD

5′ PRACTICE HANDSTAND BALANCE

4X ME STRICT CHEST TO BAR

B)GYMNASTIC CONDITIONING

ALT EMOM 12

a)40″NOSE TO WALL

b)40″HOLLOW HOLD

c)40″ BEAR CRAWL

C)CONDITIONING

3 RFT

400 M RUN

5/5 TURKISH GET UP(24/16)

15 GOBLET SQUAT (24/16)