Strength

Deadlift 85% for 7 x 2 (60-90 sec rest between sets)

3 to 5 x 10 Glute Ham Raises

Gymnastics Skill Work

EMOM 12 minutes

Minute 1: Pistols x 5 each leg

Minute 2: 25 Double Unders or 30 seconds of practice

Minute 3: 30 sec Handstand Hold

Minute 4: 5-7 Ring Dips

Conditioning

Complete as many rounds as possible in 30 minutes

2-4-6-8-10-(keep adding 2 reps each round)

Kettlebell Swing

Kettlbell Cleans (alternating hands)

Kettlebell Goblet Squats Use 55lb/35lb kettlebell for all movements

Perform 100m Kettbell Carry in between rounds