Warm-Up:
Gymnastics Warm-Up – Day 1
12 Minute AMRAP for Quality:
Level 1:
10 Ring Pushups
10 Sec Tripod
3 Handstand kick up attempts
10 Sumo Deadlift w/ Kettlebell
10 Superman Raises
Level 2:
5 Handstand Pushup (With or without Wall assistance)
10 Sec Frog stand or Tuck Planche
10 Pistols (Alterating Legs)
10 Hollow Rocks
10 Superman Rocks
Strength:
First Pull + Hang Snatch 7 x 2
* Heavy As Possible
** Rest 60 Seconds Per Set
Note: This movement should be performed with a pull to the knees – First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
Conditioning:
3 Rounds For Total Working Time of:
Row 400m
25 Wall Balls (20/14)
* Rest 3 Minutes Between Rounds
** Each Round Should Be An All Out Effort