Experienced

Tuesday 180612 – Experienced

Strength A1. Strict Press (30X2) 4×4-6, increasing A2. Single Arm Ring Row OR Archer Ring Rows 4×4-6/arm Gymnastics Conditioning 10-9-8-7-6-5-4-3-2-1 reps for time of: Toes to Bar Hand Release Push ups Time Cap: 10 minutes

Saturday 180609 – Experienced

Strength 3-5 sets, as time permits: A1. 6-8 Bench Press (32X2), increasing A2. 6-8 False Grip Ring Rows Or 3-5 Low Ring Muscle Up Transitions Gymnastics Conditioning 15-12-9-6-3 reps for time of: Handstand Push ups Pull ups

Tuesday 180605 – Experienced

Strength Every 3 minutes, for 6 sets: 3 Segmented Clean Deadlifts + 2 Power Cleans, increasing Conditioning For time: 500 m Row 25 Power Cleans (70 % of 1 RM Power Clean) 25 Bar Facing Burpees