Monday

Final Week of Gymnastics
E3MO3M 15
3 Strict Chest To Bar Pull Ups
3 Strict Pull Ups
3 Strict Toes To Bar

Workout
3RFT

7 C2B Pull Ups
200m Run
9 Pull Ups
200m Run
11 Toes To Bar
200m Run

Tuesday

Strength
Tempo Shoulder Press
5x3 @75%

X33X

Workout

AMRAP 16
15/12 Cal Row/ Bike/ Ski
15 DB Push Press 20/12.5
15 Burpee Box Step Ups

Just Move

5 Rounds
40s On
20s Off
Kb Deadlifts
Down Ups
Lunges
Press Ups
DB Shoulder Press
Plank
Air Bike

Wednesday

Partner Workout
AMRAP 36
400m Run
6 Power Cleans 80/50
12 Wall Balls 20/14

Complete Full Rounds

Endurance

20RFT
6 KB Swings 32/14
8 Jumping Lunges
10 Sit Ups
12 Double Unders

Thursday

Strength
Back Squat for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

Superset with
Split Squats
18 Reps each leg

6 @2x12kg KBs
6 @2x8kg KBs
6@BW

Then swap legs

Workout
1 Round AFAP

30/24 Cal Air Bike
20 Burpees
10 Jumping Squats

Hero

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
•800-m run
•30 push-ups

Friday

Final week of Weightlifting
Either
1RM Power Clean + Jerk
or
1RM Clean + Jerk

Workout
1 Round
20 GTOH 60/40
800m Run

Saturday

Endurance
5 Rounds
1 min per station
30s Rest

Pull Ups
Wall Balls 20/14
Cal Row
Down Ups
DB Hang Squat Cleans 20/12.5

Teams of 3 YGIG
AMRAP 27
5 Burpees over bar
7 Deadlifts 70/45
9 DB Thrusters 15/10
11 Cal Row

Sunday

Just Move
3 Rounds
45s On/ 25s Off
Battle Ropes
Air Bike
Wall Balls
Side Plank
Ring Rows
Ski Erg
Side Plank
DB Squats (1)
Shoulder Taps