Base Endurance + Strength: Week 7 of 12, Saturday

Gymnastics
20 Handstand Push-ups
8 Ring Muscle-ups
-Rest 1.5 Minutes-
25 Handstand Push-ups
8 Ring Muscle-ups
-Rest 1.5 Minutes-
30 Handstand Push-ups
8 Ring Muscle-ups

Strength Conditioning
6 Rounds
15/12 Calorie Bike
5 Clean & Jerks @ 70% of Max
Rest 1.5 Minutes Between Rounds
-Rest 3 Minutes-
Every 1.5 Minutes For 5 Rounds
5 Thrusters @ 50% of Max Clean & Jerk

Strength Conditioning
4 Rounds
12 Alternating Dumbbell Arnold Presses
10 GHD Clean Grip Back Rows
Max Unbroken Strict Pull-ups
-Rest 2 Minutes Between Rounds-
As Heavy As Possible

Strength
4 Sets of 10 Weighted GHD Sit-ups
4 Sets of 10 Weighted Back Hypers
As Heavy As Possible; Rest As Needed

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