GYMNASTICS + WEIGHTLIFTING

WU

1’ Machine

10 Grinores

10 Burpees

10 Windmills

10 Air squats

5 DL

SKILLS

STATION1:

Every 20” x3

-Push ups

-Handstand hold

*Rest

STATION 2:

Every 20” x3

-Goblet squat

-Plate squat hold

*Rest

STATION3:

Every 20” x3

-Ring dips/box dips

-Elbow plank

*Rest

STRENGTH

Build to heavy

A. EMOM 6’

1 Squat clean

1 Front squat

B. Alt EMOM 6’

-40” Hollow hold

-5 Squat clean (75%of pr)

CONDITIONING

3x

12 CAL

12 OH Plate lunges

12 V-ups

12 Burpess bar touch

*Cash out:10 shuttle run

ACCESSORIES

3x

10 Seated BB behind the neck

10 DB side raises