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Gymnastics.

Strict handstand push up.

Intervals (95-100% effort)

3 x 5min Amraps

3 thrusters 35/25kg

3 down/up’s

add 3 reps after each rd.

Rest 3min after each rd.

Metcon. (75-85% effort).

12min Amrap.

500m/350m row

5 high box jump (step down)

5 plank walk outs

2min walking rest

12min Amrap

400m run

8 double KB cleans 24/16kg

30sec double KB overhead hold 24/16kg

Metcon.

25min Amrap in teams of 2.

60 pull up

30 front rack lunge 60/40kg

60 lateral bar jump burpees

30 SDLHP 60/40kg

60 ab mat sit up

Oly/Strength

10min omem.
1 power clean + 2 power jerk.
Increase weight each min.

Metcon.

50 front squats @70% of 1RM
Each time you break complete 5 strict handstand push ups

Gymnastics.

Toes to bar.

Intervals.
4 x 3min amraps at 90-95% effort.

9 d/b snatch (open standard) 22.5/15kg
7 box jump 24/20
5 chest to bar

Rest 2min after each amrap

Skill.
Double unders.

Metcon.
25min amrap.

500m/400m row. 1000m/800m AAB. (Alternate each rd).
Unbroken wall ball 10’/9′ 9/6kg. L1 20 reps. L2 15 reps. L3 10 reps.
400m run.
10 unbroken hang power cleans 52.5/35kg.

Strength.

A. Back squat. Build to 5RM. Increase weight from 3rd April.

B. 5 x Superset of

3 push press. Build to 3RM. Increase weight from 3rd April.
Rest 60sec.
5-10 strict chin up. Increase reps from 3rd April.
Rest 60sec.

Basics class.

Teams of 2

0-10min. Max weight sled pull

10-12min. Rest

12-27min. 15min amrap

30 wall ball

30 box jump overs

30 dumbbell push press

30 cal row

Oly.

Power snatch 1RM.

Metcon.

7min amrap

Power snatch @85% of 1RM.

Gymnastics.

Toes to bar.

Metcon. ‘Tester’

10min Amrap.

200m run

12 power cleans 52.5/35kg

9 lateral bar jumping burpees