Strength

4 x 4 Front squat

CFO Class

Gymnastics conditioning

As many rounds/reps as possible in 10mins of:

7 Ring muscle ups
10 Box jump overs 24/20″
30s Rest

Some gymnastics at a high heart rate. Despite what athletes might think, the rest is there to encourage a higher heart rate. A slight interval effort that allows for just enough rest to give more intensity into the round.

Weightlifting

In 10mins build to:

1 Heavy snatch

Completing our weightlifting fatigued today to mix things up. Have fun with this and hopefully the fatigue will help clear the heads a little bit after we have had so much focus on weightlifting thus far.

Conditioning

On 2mins x 16mins

Bike 15/12 cals
80 Double unders