13
12 '18
Gymnastics overload
Strength/skills
4 rounds (12min)
30sec front planche
30sec rest
30sec hang on the pull up bar
30sec rest
30sec front lever
30sec rest
METCON
5 rounds for time:
10 pistols
25ft handstand walk
Legendary
Handstand walk over plates (10/25/45/25/10)
Note: 5ft increments
Beginners
10 single leg box squats (5 per side)
25 handstand hand releases
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
10 sets
3 Snatch high pull
3 hang power snatch
3 hang snatch
Core
30 med ball GHD sit ups
