Training weekend

AM: 45 min
Aerobic work
A. 15 min:
300 m jog
5 burpee no jump
10 air squat

B. 15 min:
Easy row

C. 15 min:
5+5 plate windmill
5+5 cossack squat
100 m jog
3+3 push up to crab ext.

PM 1: 90 min
Warm up for 10 min
1.Gymnastics skills
- Handstand drills

2.Gymnastics capacity
EMOM15:
1) 8 KHSPU (abmat)
2) 40 DU
3) 6 KCTB
4) 200 m run
5) rest

PM2: 80 min
1.Back squat

2.Metcon
A. AMRAP2:
Max reps BBJO - 23

B. AMRAP2:
Max row for calories - 31

C. AMRAP2:
Max reps devil's press 2 x 10 kg - 21