Week 5 of 8: Tuesday

11-minute AMRAP
15 Toes-to-Bar
12 Mid Hang Snatches (115/80)
9 Overhead Squats (115/80)

Strength Conditioning
Not For Time
Barbell Push Push Press @ 55, 60, & 65% of Max C&J
Kettlebell Bent-over Row*
One arm at a time
Rest no more than 2.5 minutes between rounds

Select weight by feel. Should be heavy but comfortable. Last 2-3 reps of each set should be challenging but not enough to disrupt your form.

Gymnastics Conditioning
6-Minute AMRAP
20 Handstand Push-ups
20 Burpees to Plate
Goal: Beat your score from last week.

For 30 Minutes Move Through:
25 Kettlebell High Pulls
20 Close Grip Bench Press
15 Weighted Pull-ups
10 1-arm neutral grip dumbbell shoulder press (per arm)
20 GHD Sit-ups
Perceived Effort Pace: 3-4
Select weight by feel. You should not have to break more than 2x per movement. If you do, lower the weight.

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