A.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – Supine Med Ball Leg Curls x 10-12 reps @ 2110
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

B.
For time:
Run 400 Meters
30 Russian Kettlebell Swings
Run 400 Meters
20 Russian Kettlebell Swings
Run 400 Meters
10 Russian Kettlebell Swings

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B.
For time:
Run 400 Meters
15 Power Cleans (155/105 lbs)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans

A.
Every 2 minutes, for 8 minutes (4 sets):
Pause Jerk x 1 reps
(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

B.
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C.
Five rounds for time of:
8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

Rest until the 15 minute mark then.

A.
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B.
Complete as many rounds as possible in 20 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Alternate between supinated-grip and pronated-grip pull-ups every round.

A.
Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

B.
“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats