Warm up & Gymnastics skills

2 rounds of:

15 Band Pull Aparts

15 Row Calories

10 Gymnastics Kips

Then, EMOM, for 5 min of:

7-9 pullups from the scaling option of choice – MUST include kip or butterfly

Options in order of difficulty:

Kipping swings (no pull) – practice the ‘hollow-superman’

Kipping pullups as performed in the sequence of 3 kips + 1 kipping pullup repeated several times

Kipping pullups

Kipping chest to bars

Butterfly motion practice with on leg on box

Butterfly pullups

Butterfly chest-to-bars

Kipping pullups may be performed with a light band so long as you are able to perform proper kipping

Increase the reps by 1 from last week

Strength

4 supersets:

A1. Weighted ring rows (plate on chest)

4×8, increasing

A2. Max effort lying single dumbbell pullovers

Note: keep your arms as straight as possible on the pullovers. The weight should allow you to complete 10+ reps each round

Rest around 90 sec before starting another superset

Conditioning

5 rounds for time:

24 Deadlifts 95/65 lbs

18 Hang Power Cleans 95/65 lbs

12 Push Jerks 95/65 lbs

Time cap: 17 min

EVF360

Part A

Superset

A1. Weighted ring rows (plate on chest)

4×8, increasing

A2. Max effort lying single dumbbell pullovers

Note: keep your arms as straight as possible on the pullovers. The weight should allow you to complete 10+ reps each round

Rest around 90 sec before starting another superset

Part B

For time, 12-11-10-…-3-2-1 reps of:

Double DB deadlifts 50/35 lbs

Double DB hang power cleans 50/35 lbs

Double DB push presses 50/35 lbs

Time cap: 20 min