GYMNASTICS:

Tempo Ring Rows

CONDITIONING:

EMOM, 10 Minutes

Evens:  8 Deadlifts (50% of 1RM)

Odds:  ME Toes-to-Bar

STRENGTH:

Squat Clean + Hang Squat Clean

1 – 1 – 1 – 1 – 1 – 1 – 1 – 1

CONDITIONING:

5 Rounds

:45 ME Cal on Assault Bike

:15 Rest

:45 ME Burpees to plate (45/25)

:15 Rest

:45 ME Goblet Squats (55/35)

:15 Rest

CONDITIONING:

Accumulate 7,000# of Shoulder-to-Overhead

Athlete chooses the weight.

CASH OUT:

200 Partner Med Ball Sit Ups

STRENGTH:

Back Squat

5 – 5 – 3 – 3 – 1 – 1

CONDITIONING:

20 Minute AMRAP

3 Strict HSPUs

6 Power Cleans (155/105)

12 DB Lunges (45/25)

24 Double Unders

STRENGTH/ACCESSORY:

4 Rounds (NFT):

6 Single-arm DB Floor Press

100m Waiter’s Carry

CONDITIONING:

3 Rounds:

5 Power Snatches (135/95)

7 CTB Pull Ups

9 Box Jumps (24/20)

200m Run

STRENGTH:

15 Minutes to work up to a heavy 2 rep Overhead Squat

CONDITIONING:

200m Run

100 Double Unders

400m Run

100 Double Unders

800m Run

Don’t forget that our PROGENEX rep will be at the gym TONIGHT!!!

STRENGTH:

Snatch Pull + Hang Power Snatch + Power Snatch

1 – 1 – 1 – 1 – 1 – 1

CONDITIONING:

4 Rounds

10 Deadlifts (225/155)

20 Handstand Push Ups

30 Sit Ups