General Warm Up

8 min

- 1 min row or bike

- 3 of 3 air squats

- 3 inch worms

- 8 ring swings

Open Gym - 30 min (you pick A, B, or C) A) Strength

*if you missed any of our 1 rep max days you can do any of the following*

- 1 RM Front Squat

- 1 RM Split Jerk

- 1 RM Snatch

B) Gymnastic Skill Development

- Handstands, HSPU, HS walks, HS holds, etc...

- kipping pull-up, butterfly pull-ups CTB, muscle-ups, peg board, etc...

- single-unders, double-unders, triple-unders

C) Hypertrophy

5 rounds

- 8-12 reps dumbbell bench

- 8-12 reps SA dumbbell rows

- 8-12 reps lateral raises

Conditioning

AMRAP 12

- 12 medball cleans

- 6 clusters @ 105/75

- 6 STO @ 105/75

- 12 ring or bar rows