STRENGTH
Gymnastics Endurance Week #1
1) Handstand Push-up: 3 x submax (any style). Rest 45s.
Rx+:(Strict)
Beginner: Box Push-ups
2) Strict Pull-ups: 3 x submax: Rest 45s.
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
*Beginner: Partner Assisted
METCON
AMRAP 12:
10 Alt. DB Snatch (50, 30) (total)
10 Burpees
200 Meter Run
Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)
L3: (45, 25)
L2: (35, 20)
L1: (30, 15) (10 Squat Thrusts each round)