STRENGTH
Barbell Cycling
Thruster 11-9-7-5-3
Gymnastics Focus
3 x :30 Tuck Hold
3 x 1 Handstand Box Walk (clockwise & counter clockwise = 1)
CONDITIONING
EMOM for 10 Min
2 Squat Cleans (205/135)
5 Toes to Bar
All reps in the same minute.
Scaled version: (135/85) 5 Hanging Knee Raise
Foundations version: 5 Barbell Front Squats and 5 Hollow Rocks
At Home version: 5 x 2 Jumping Lunge + Squat and 5 V Ups
CORE/MOBILITY
20 Arch Raises
1 Min Pigeon Pose
1 Min Twisted Cross