Gymnastics
TTB
5 sets
10 Knees to chest
+
5-10 TTB
Resting 2 mins between sets
*
WOD
18 Min AMRAP
10 Hang Squat snatch
30 Box Jumps
500m Row
@60/42.5 (135/95) @60/50cm (24/20)
*
PEAK
Strength Circuit
4 Rounds not for time
10 x Seated DB Strict Press – Choose a weight you can achieve 15 reps with, should be around 40%-50% of 1RM strict press (Slightly heavier than last week)
Max effort strict pullups (If you cant get more than 8-10 then complete as many as you can + Ring rows
10 x Bench press@65%-70% of 1RM
NOTE: Rest as needed inbetween