Strength
Front squat + Back squat
4 sets of 4 + 10

Conditioning
2 rounds for time of
30 t2b
15 clean ad jerk 60/40

AMRAP 5
10 front squats 60/30
10 ring row

Rest 2 mins

AMRAP 5
15 wall balls
10 deadlifts 80/50

Rest 2 mins
AMRAP 5
15 hr push up
15 Kbs

Rest 2 mins
AMRAP 5
30 dus
15 hang power snatch

Gymnasty
Warm up
2 rounds
10 reps of each
Inch worm with push up
Kip swing
Narrow squats

Skill
Muscle up progressions

Strength
For quality
Strict pull ups 4 sets 8-10
Narrow push up 4 sets of 10

Conditioning
tabata 20 sec work 10 secs rest x 4 rounds of each (2 mins)
squats
Hollow rocks
Burpees with broad jump

Olympic lifting
A.Hang snatch – 5×2
12 mins build to a heavy double
B. Hang snatch – EMOM 5 2 reps at 70-75% of A

Conditioning
21-15-9
STOH 50/30
T2b

7 min cap

Strength
A1. Back squat 5x 4-6 reps
A2. Pendlay row 5×8-10 reps (try to add weight from last week)

Conditioning
AMRAP 12
10 squat cleans 50/30
10 bar over burpees

For time
21-15-9
Hang power snatch 40/25
Pull ups – scaling – x2 jumping pull ups
15-12-9
Power Snatch 50/35
C2b -scaling- x2 jumping c2b pull ups
12-9-6
Snatch 60/40
T2b – scaling k2e.
9-7-5
OHS 70/50
Muscle ups -scaling -toe nail drill progression

Gymnasty

EMOM 12
1. 8-10 Hollow hold to v sit
2. 6-8 pull ups
3. 10 dorsal raises (back arches/supermans)

4 x 1 min rounds of 30 secs work on each movement

Ring rows/FLR
Push ups/l-sit on bar
Squat/ bottom hold squat

STRENGTH
Bench press 4 sets of 8-10 reps
CONDITIONING
21-15-9
Thrusters 40/25
Box jump 24/20