Week 8 of 8: Friday

Gymnastics Focus
Min 0-2: Max Handstand Push-ups
Min 2-4: 6 Squat Snatches @ 70% of Max
Min 4-6: Max Toes-to-Bar
Min 6-8: 6 Squat Snatches @ 70% of Max
Min 8-10: Max Ring Muscle-ups

Strength
Front Squat
6 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
2 x 2 Reps @ 85%

3 x 6-8 Hip Thrusters

Conditioning
9 Rounds
10 Wall Balls (20/14)
8 Calorie Bike*
6 4′ Burpee Broad Jumps
*Do not reset bike after the first rounds.

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