A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, pistols, etc….

B. Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Alternate between supinated-grip and pronated-grip pull-ups every round.

A. Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B. “Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

A. Three sets of:
30 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk.

B. Five sets of:
Wall-to-Freestanding Handstand Hold x Max Hold
Rest as needed

Place your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold.

C. Every 90 seconds, for 15 minutes (10 sets):
Jerk x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

D. Every minute, on the minute, for 30 minutes:
Minute 1 – 15/10 Calories of Rowing
Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups
Minute 3 – 15 Burpees

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 4111
Rest 90 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 90 seconds

B. For time:
Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

A. Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes

B. For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups

A. Take 10-15 minutes to build to today’s heavy Snatch

“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.

B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Squat Snatch (155/105 lbs)
Strict Handstand Push-Ups to 4″/2″ Deficit

C. For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
100 Kettlebell Swings
100 Burpee Box Jump Overs
100 Wall Ball Shots

A. Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311

B. In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters

C. Optional Finisher
For time:
500 Meter Row

A. Three sets, not for time, of:
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 100′ each arm
Goblet Squat x 3-5 reps @ 3311

B. In teams of two, alternate sets to complete as many as possible in 20 minutes of:
500 Meter Row
Farmer’s Carry x 100 meters

C. Optional Finisher
For time:
500 Meter Row

A. For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run

B. Optional Finisher – For time:
500 Meter Row

A. For time:
60 Wall Ball Shots (30/20 lbs)
20 Ground to Overhead (135/95 lbs)
10 Muscle-Ups

Rest 4 minutes, and then…

B. For time:
160 Double-Unders
80 Kettlebell Swings (32/24 kg)
40 Toes-to-Bar

Rest 4 minutes, and then…

C. For time:
50 Burpee Box Jump-Overs (24″/20″)

A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Dumbbell Man-Makers
6 Box Jump Overs

A. Take 20 minutes to build to today’s 1-RM Clean & Jerk

B. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps
9 Push-Ups

Rest Day