STRENGTH

Half Kneeling Clean to Press 4 x 6

Half Kneeling Clean to Eccentric Curl 4 x 6

Gymnastics

3 x 20 Side Plank

3 x :20 Hollow Hang from Bar

CONDITIONING

10 Min AMRAP

7 Hang Power Snatch

9 Toes to Bar

11 Front Rack Lunge Steps

CORE/MOBILITY

1 Min Upward Dog

1 Min Pigeon

At Home

Four Rounds for Time

25 KB Swings

:30 KB Farmers Carry Right

:30 KB Farmers Carry Left

25 Glute Hip Bridge

Bodyweight Version

12 Min AMRAP

6 Plank Steps Right

6 Plank Steps Left

12 Plank Tucks

12 Hip Bridge

24 Jumping Jacks

WORKOUT OF THE DAY