A1)
6-8 Strict pullups weighted @20X0 or eccentric only
rest 30
A2) 6-8 Db Bench press @20X1
rest 30
A3) 12 bent over Db reverse flies @2010
rest 60 sec X3 

B) 30 EMOM 
M1: 8 Floor presss Dbs heavy
M2: Ski 50 sec 
M3: 4 sandbag to 48" box 
M4: 12 dual Db bent over rows heavy
M5: Air bike 50 sec

C) Core
4 rounds
10 hollow rocks
10 v-ups
10 tuck ups
10 sec hollow hold
rest 60

BOOTCAMP

A)
At 75-85% aerobic effort
35 EMOM
M1: 45 sec box jump overs/ step overs
M2: 45 sec Db see saw press
M3: 45 sec Assault bike/Echo bike
M4: 45 sec Hand release pushups
M5: 45 sec AMRAP sled push
M6: 45 sec Row
M7: 45 sec Back to standing rope climbs (feet on floor)

B) For time
21-15-9
V-ups
30m heavy suitcase carry each arm after each round.

STRENGTH

A) 3 sets
15m heavy sled push + 15 Db Floor press
rest 2-3 mins 

Giant set
5 rounds for quality
A1) 5 back squat
rest 60
A2) 5 weighted strict chest to bar pullup
rest 60
A3) 20 walking lunges Dbs by sides
rest 60
A4) 15 prone Db bench rows
rest 2

*Build in load each round. From 2 weeks ago.

HS Skills
A1) 30 sec max strict HSPU/ Box Pike HSPU
rest 30
A2) 30 single unders + 50 double unders
rest 60 X4

B) Each at 85% effort
For time:
20 Pullups
20 Box jump overs 
30/22 cal Air bike
10 dual Db devils press
rest 3
X3

*Each round 10 min cap
Rx+: 15 bar muscle ups (replaces pullups), 30/20", 25/17.5kg
Rx: C2b, 24/20, 22.5/15kg
Int: Chin over bar, Step overs 24/20, 15/10kg
Beg: Jumping pullups, Step overs 24/20", 10/5kg

C) Stretch
Hip flexors, shoulders, Wrists

GYMNASTICS:

A) RIng Skills
Banded low ring muslce up
Accumulate 9-12 reps

B) Ring swings 
6 low amplitude
rest 30
6 medium amplitude
rest 30 x3 sets

C) Ring swing with pull to chest in hollow
3-6 rest 60 X3
 
D) Ring musle up eccentric
Accumulate 6-10 reps 

E) Strength
3 rounds
max effort strict supinated chin ups
max effort strict parallel bar dips
30 sec hollow hold 

A) Front squat
3-3-3-3-3
Build to a heavy 3 @30X1 tempo
rest 2-3 mins

B) For time:
21-15-9
Calories Air bike
Dual Db Front squats 

*11 min cap

Rx+: 25/17.5kg
Rx: 22.5/15kg
Int: 15/10kg
Beg: 10/5kg

C) CORE
3 rounds
15 standing Kb woodchop each side
50 flutter kicks

BOOTCAMP

Split class into 2 groups and rotate them at the end of each 15 mins.
A1) 15 EMOM
M1: 30 sec air row + 20 sec jumping pullups
M2: 30 sec box jumps + 20 sec Kb swings American
M3: 30 sec sandbag bear hug + 20 sec wall walk

rest 3

A2) 15 EMOM
M1: 30 sec sled push + 20 sec shuttle run
M2: 30 sec ring rows + 20 sec abwheel rollout
M3: 30 sec plate ground to overhead + 20 sec straight leg situps

B) Stretch
Glutes, adductors, lats.

OLYMPIC WEIGHTLIFTING

A) Power snatch
5 at 70%, 4 at 75%, 3 at 80% 1RM (all singles)
Waves, rest 2 mins between waves X 2rounds

B) Snatch pull
5 at 83% rest 2-3 X4

C)
2 Behind the neck snatch push press + 2 OHS
2+2 rest 2 X5 rounds
Build to heavy from 60% OHS