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Warm up
250 row

5 Strict Pull Ups
10 Push Ups 
15 Air Squats 
x 3 

 Push Press Warm Up

Start with Barbell, then add weight each round. Stay Light. 

5 Strict Press Tempo: 2222
5 Push Press with 3 Second Pause at the top
3 Rounds 
 

Olympic Lifting -

 

A. Push Press: Build to a heavy 3 Rep

 

 

B. Front Squat - 5 x 3 @ Tempo: 33x2 (Build each set)

 

Gymnastics

C1.  5 x 5 Ring Swings : Make Sure these are small and tight, no break in form / rest 1:00
 
C2.  Top  of Ring Holds : 5 x Max holds /  Rest 2:00
 


Conditioning

15 Thrusters @ 95lbs
15 C2b
Rest 1:00
x 3 

Rest 5  Minutes

250 M Row 
15 HSPU
rest 1:00
x 3 

 

 

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