GYMNASTIC STRENGTH

3-4 rounds, rest as needed:

1) 3-8 Russian Dip
2) 3-5 Arch to L-Sit

RPE 3+ to 4

Squat clean max
Legless rope climb 6x1

Rope Climb Technique

Warm up(8)
100m run
10 tuck jumps
10 sl dl
10 plyo
10 walkouts
10 jax
10 squats
10 push ups
10 superman
100m run

Mobility(4)
1:00 min pigeon
1:00 min front rack stretch

Weightlifting(15)
4x1 bench or strict press @90% of 1rm or hvy

Workout(20)
200m run
40 step ups-challenge up-box jumps
30 kbs 35/20-challenge up-53/35
20 push ups-challenge up-hspu
200m run
40 cal row
30 sumo dead high pull 35/20-challenge up-53/35
20 burpees
200m run
40 goblet squat 25/15-challenge up-45/25
30 db strict press 35/20-45/25
20 toe to pole/hkr-challenge up-toe to rings

Opt(12)
5x100m hill sprint
1600m walk/run
5x5 hip ext
gym goat
work up to hvy clean and jerk

Finisher
30 band pull aparts
30 t-raise
60 rtw
1:00 min ham stretch

50-40-30-20-10
kb swings 24kg/16kg
row cal

30-20-10
Cal assault bike
Toes-to-rings
Tc: 6/7min

3 position power snatch

3 overhead squats

RPE 7

4 heavy sets

• (1+2)-(1+2)-(1+2)-(1+2)-(1+2)-(1+2) of:
BB Clean & Jerk
75-85% 1RM

Death by Burpee box jumps:

1-2-3-4-5.....

30 push ups. 40 Sit ups. 50 squats. 3 rounds for time