Day: September 17, 2019

Skills/Core

5 cycles

2 kick ups
Max L-sit hold on plates
Max front planche hold

“GYMNASTICS TETRAHEDRON”

For time:

4 rounds

1 legless rope climb
8 strict handstand push ups
8 toes to bar
8 pistols

then

4 rounds

1 pegboard ascent
25ft handstand walk (5ft increments)
8 toes to bar
8 pistols

Lite
Rope climb 1/2
HR push ups and shoulder taps
Knee raises
Box step ups

Timecap: 30min
Note: BOOM!

BURN

10 rounds for time:

10 wall balls 20/14
Shuttle runs 5/10/15/20/25
10 dumbbell snatch 50/35

Timecap: Infinity
Note: KABOOM!

Accessory work
Shoulders of steel
Arnold press 3×8

Conditioning
Tabata air bike

Weightlifting
Split jerks 3×5

Gymnastics
30 strict pull ups

Core
Plank hold 1min
Side plank hold 1min each side