Week 1 of 4: Friday

Prep
As part of your warm-up:
1. 40 Reps of Your Weakest Gymnastics Movement:
Chest-to-Bar Pull-ups
Handstand Push-ups
or
Toes-to-Bar

2. 3 Sets of 8 Hip Thrusters at Moderate Weight.
Focus on hip speed on the way up.

3. Accumulate 1.5 Minutes of L-sit Hold
Front Squat

Strength
12 Minute EMOM
Front Squat
2 Reps
6 Rounds @ 50%*
6 Rounds @ 55%*
*% Based Off Monday’s 2-rep Max
Focus on Speed/Explosiveness on the way up. Fast but controlled on the way down. 

Strength
2 Clean Pulls
@90, 95, 100, 105%

Conditioning
10 Minute AMRAP
6 Deadlifts (225/155)
30 Double-unders
8 Dumbbell Shoulder-to-Overhead (50/35)*
30 Double-unders
10 Calorie Bike
30 Double-unders
*Use one dumbbell

Conditioning
5 Minute AMRAP
Bar Facing Over-the-Bar Burpees
-Rest 2 Minute-
4 Minute AMRAP
Bar Facing Over-the-Bar
-Rest 1.5 Minutes-
3 Minute AMRAP
Bar Facing Over-the-Bar

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