Strength: 5 Sets (one set every 2 mins): 3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats - Complete reps in each set unbroken,...

Conditioning: 5 sets: Minute 1: 10 Back Squats (60-65%) Minute 2: Max Air Squats Minute 3: Recovery Bike (Slow-Moderate) - Rest 3 minutes...

Accessory: Gymnastics Skill Review Take 10 mins to practice pull-ups. Work on modified strict, strict, kipping, butterfly, chest to...

Conditioning: Part 1 5 sets for time: 50ft Dumbbell Front Rack Walking Lunge (50s/35s) 12 Dumbbell Front Squats (50s/35s) - Rest 2:00...

Strength: Every 2:00 (5 sets) Muscle Cleans + Shoulder Press 10+10 8+8 6+6 4+4 2+2 * Sets are completed unbroken, with the focus being on...

Accessory: Gymnastics Skill Review Take 10 mins to practice Rope Climbs Advanced athletes can practice legless or L-sit rope climbs...

Strength: 5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats * The complex should be completed unbroken. Building...

Conditioning: For time: 75 Bench Press (135/85) *Every time you break, complete 10 Bent Over Dumbbell Rows (50s/35s) - Rest 5:00, then......

Accessory: Gymnastics Skill Review Take 10-15 min to practice handstand push-ups - Advanced athletes can practice handstand walks or...

Conditioning: 3 RFT: 400m Run 30 GHD’s (Or V-Ups) 20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11/10) Accessory: 4 Rounds for...