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Gymnastics.
3rds omem.

Min 1. 3-5 roll to candlestick
Min 2. 30-45sec handstand hold (nose & toes)
Min 3. 6-8 pistols each leg

Conditioning.

20min amrap

20 pull up
40 double unders
20 shoulder to overhead 52.5/35kg
400m run

Strength.

Back squat 3 x 4 @85% of 5rm.

Conditioning.

10min omem.

Odd min. Max effort wall ball 10’/9′ 9/6kg
Even min. 5 deadlift 125/85kg

Skill.

7 x every 2min 2 low hang snatch (no heavier than 70% of Max snatch)

Conditioning.

5rft

15 hang power snatch 35/25kg
10 lateral bar jump burpees

Catch up on any strength/skill missed or spend 10-15min working on 1-2 skills.

Conditioning.

5rds 90sec amrap

5 sumo deadlift high pull 50/35kg
10 box jump overs 24/20

90sec rest btw amraps

Strength.

Strict press 3,3,3,2,2,1 (heavy single)

Conditioning.

9min amrap
10 chest to bar
10 kettlebell Stoh 24/16kg
200m run

Conditioning.

6rds omem (24min).

Min 1. 200/150m row.
Min 2. 15 kettlebell swings 32/24kg.
Min 3. 10-15 hand release push up.
Min 4. 10-15 toes to bar.

Strength.

Back squat 3×5 @80%

Conditioning.

3rft
100 double unders
20 front squat 50/35kg

Team workout

Strength.

Strict press 3,3,3,3,3

Conditioning.

3rft
42 double unders
15 push press 50/35kg
9 chest to bar

Catch up on any strength/skill work you have missed this week or spend 10-15min working on 1-2 skills.

Conditioning.

5 rds for total reps
20sec kettlebell swings 24/16kg
10sec rest
20sec lateral box jump overs 20″
10sec rest
20sec ground to overhead with bumper 20/10kg
10sec rest
20sec air squat
10sec rest