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Thursday: 26 October 17

Warm up

3 Wall Walks

10 Cals Bike

10 Ring Rows

3 Rounds not for time.

Press Warm Up

Start with Barbell, then add weight each round.

Stay Light.

5 Split Stance Strict Press Tempo: 22225

Split Stance Push Press with 3 Second Pause at the top

5 Split Jerk with 3 second pause in the catch position

2 Rounds

Olympic Lifting -

Build to a Heavy Split Jerk

Gymnastics

Super set

4 Kip Swings + 4 Pull ups + 4 Chest to bar or 3 Kip Swings + 2 Hip to bar + 3 Bar Muscle Ups

Rest 60 Seconds

4 Ring Swings + 4 Hips to Rings or 3 Ring Swings + 2 Hips to Rings + 3 Ring Muscle ups

Rest 60 Seconds

x 4

15 Box Jumps

10 Cals Bike

5 SDHP @ 135/95

Rest 2:00

x 6

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