min 0-15
10-15 x WB
10-15 x Kick to Handstand
10-15 x DB Snatch

min 16-30
10-15 x KB Swing (light)
10-15 x Stricht T2B/ Leg Raise
10-15 x Burpee

min 31-45
10-15 x Power Clean (light weight)
10-15 x Sit Up
10-15 x Walking Lunge steps

Hang Squat Snatch

5x2@75-90%

Hang Power Snatch

6x2@70-80%

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed

1) 10 Plate Sit-Up
2) 10 GHD Hip Extension (loaded)
3) 5-8 Pike Push-Up

10+10 Cossack Squats
10 Romanian Deadlifts 45/30 kg @3311
20 V-ups
90s Rest

10 pullups/ jumping pullups
20 air squats
30 SP 20/15 kg

• 12 Min AMRAP of:
Double Unders 30 reps
Standard Push Ups 20 reps
Double Unders 30 reps
Pull Ups 20 reps
Double Unders 30 reps
Air Squats 40 reps

50 jumping Split Squat with One DB in Front Rack 22,5/15
25 Front Squats 60/ 45

50 Push-ups
25 Shoulder-to-Overhead
50 Ring Dips

25 Shoulder-to-Overhead
50 Push-ups
25 Front Squats
50 jumping Split Squat with One DB in Front Rack

Warm up
100m run

10 plyo
10 walking front kicks

10 pic n grass
10 dive bombers

10 good mornings
10 pass thru

10 down dog w/foot pedal
10 knuckle draggers

100m run

Mobility
1:00 min hamstring stretch
:30 chest stretch

Fittrain(20)
Otm 20
Even-3 kettlebell flow-35/20-challenge up 53/35-if ya feeling 💪 we have 70's.
Odd-100m sprint + 5 pull ups-challenge up-3/2 bmu

kb flow = push up+deadlift+row +hang clean+jerk w/2 kettlebells

Opt(12)
1600m walk/run
5x1 hang clean
5x5 ghdsu
3x5 good mornings

Finisher
30 scap push ups
30 band pull apart
100 rtw
1:00 min quad stretch

8x
2min ON/2min OFF

Max Cals on
A) Row
B) BikeErg
C) SkiErg
D) Echo Bike