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  Gymnastics Skills 15 minute Handstand Walk Skill Session Gymnastics Conditioning “Italian Job”   3 Rounds for Time 15 min cap 30 Toe to Bar 10m Handstand Walk   Active: 20 T2B, 5m HSW Lifestyle: 25 Knee Raises, 3 Wall Walks

  Weightlifting Squat Snatch Complex Every 2:00 x 6 Sets 1 Hang Squat Snatch 1 Squat Snatch 1 Hang Squat Snatch   3 Sets @ 75% 2 Sets @ 78% 1 Set @ 81%   % is Based on 1RM Snatch   This complex must be unbroken. Conditioning “A Working Man”   For Time 10…

Open Gym

  “Wrecking Ball”   For Time 25 Min Cap, With a Partner 3 Rounds 400m Run (Together) 15 Power Cleans 10 Wall Walks   *All reps are combined between you and your partner   Barbell: 205/145lbs (93/65kg) Wall Walk: 10in From Wall   Score = Time

  Back Squat Every 2:00 minutes x 6 Sets Set 1: 5 @ 70% Set 2: 5 @ 70% Set 3: 5 @ 75% Set 4: 5 @ 75% Set 5: 3 @ 80% Set 6: 1 @ 85-90%   % is Based on 1RM Back Squat   Record Each Working Weight “Little E”  …

  “Dozer”   24:00 EMOM minute 1: 1.1.1 Power Snatch minute 2: *Strict Press minute 3: 10-15 Straight Leg Weighted Sit-Ups minute 4: Rest   —– – Power Snatch @ 70%+ of 1RM Power Snatch – Weighted Sit-Ups: 25/15lb, 12/7kg – Strict Press Set 1: 5 @ 70% Set 2: 5 @ 70% Set 3:…

  “Big Rig”   2 Rounds For Time 35 Min Cap: 50/40 Calorie Row 50 Box Jump Overs 50/36 Calorie Echo 50 Single Dumbbell Step-Overs   Box Height: 24/20in Dumbbell: 50/35lb, 22.5/15kg   Score = Time

  #TEAMPRVNTUESDAY   “Steamroller”   For Time 25 Min Cap: 3 Sets 45 Double Unders 15 Hang Squat Cleans 12 Burpee Pull-Ups 36 Double Unders 12 Hang Squat Cleans 9 Burpee Pull-Ups -rest 2:00 b/t sets-   Barbell: 95/65lb, 43/30kg   Score: Time, Including Rest

  Deadlift Every 4:00 minutes x 3 Sets Complete 5 Reps @ 65-70% 3 Reps @ 70-75% 1 Rep @ 75-80%   Rest as needed between 5-3-1 to complete within the 4:00 time frame “Ready on the Spot”   4 Sets 3:00 AMRAP 200m Run 20 American Kettlebell Swing – Max Toe to Bar  …

Open Gym