Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
RMu progressions

WOD
30sec work/30sec rest

4 rounds
- Toes to rope
- hollow to superman
- RMu/progression
- Box jumps

Snatch

A) EMOM 5

• 1 Power Snatch @70-75% *2s stop below knee + 2s stop @ catch

B) Power Snatch Waves EMOM 12:

1: 1 Power Snatch @80-85%
2: 1 @85-90%
3: 1 @90-95%

C) Snatch Pull E2MOM X3

3 Position Snatch Pull

• 1 From floor -> 1 Below knee -> 1 Above Knee

Squat Proge

Back Squat:

• 5x5 @77.5% *rest 3min between

Front Squat:

• 3x5 @72.5% *rest 3min between

Metcon

4-5x 3min On/1:30 Off:

• 8 Shuttle Run (7.5m+7.5m)
• 6 SB Clean @50kg
• AMRAP: Max Cal Row

E2MOM x 20
A) Row 375m/450m
B) 60 du
C) 30 Box Jumps
D) 30 Wall Balls (6kg/9kg)
E) Rest

Week 1/16: Inverted Juggernaut Method
Back Squat
• 5 sets of 10 reps at 60% T1RM
• 1 set of 10+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 10+ means to perform more than 10 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

Week 1/16: Inverted Juggernaut Method
Bench Press
• 5 sets of 10 reps at 60% T1RM
• 1 set of 10+ reps at 60% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 10+ means to perform more than 10 reps but not to failure; stop 2-3 reps before failure. Rest 1 minute between sets.

5 rounds for time:

5 strict hspu
10 alt db snatch 22,5kg
15 box jumps
20 sit ups

** HSW Speed** – 2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time

Amrap12:
10 alt. Db hang snatch
10 goblet reverse lunges
5 burpee over db
5-6-7-8-9… cal machine

E3:00 x4:
10-10-8-8 back squat
6+6 half kneeling dumbbell press