Session 1:
Α. Emom x 8 Strict Gymnastics
1. Strict Tempo Toes to bar 3-5 reps odd
2. Strict Tempo Ring Dips 5 reps even (3 sec down/1sec hold/ 2 sec up/ 1 sec Hold) even
Rest 2 min
Emom x 8 Kipping Gymnastics
1. 10-15 Toes to bar odd
2. 8-12 Ring Dips even
B. Barbell Cycling
With medium to heavy weight
On every 30 sec x 8 min
1 rep of Power Snatch + Hang Squat Snatch + OHS
Session 2:
C. Conditioning
For Time
3 rnds of
3 Rope Climbs
15 Dead Lifts (50%) or 15 heavy Swings
20 Box Jumps
D. Gymnastics Conditioning
For Time
60-80mt Handstand walk
Α. Emom x 8 Strict Gymnastics
1. Strict Tempo Toes to bar 3-5 reps odd
2. Strict Tempo Ring Dips 5 reps even (3 sec down/1sec hold/ 2 sec up/ 1 sec Hold) even
Rest 2 min
Emom x 8 Kipping Gymnastics
1. 10-15 Toes to bar odd
2. 8-12 Ring Dips even
B. Barbell Cycling
With medium to heavy weight
On every 30 sec x 8 min
1 rep of Power Snatch + Hang Squat Snatch + OHS
Session 2:
C. Conditioning
For Time
3 rnds of
3 Rope Climbs
15 Dead Lifts (50%) or 15 heavy Swings
20 Box Jumps
D. Gymnastics Conditioning
For Time
60-80mt Handstand walk
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