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Gymnastics Skill Work:
Handstand Work
3×10 Tuck-Up handstands
5x30s Handstand Hold w/Spot
3x30s Hollow Body Holds
3×3 Ring Pull-ups (false grip, High pull w/spot)
2×2 Skin the Cat (advanced)

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Weightlifting
Back Squat (8×2)

-@60% of your 1 rep max.
-No sleeves or belt. Form focus. Keep rest very short.

3 Rounds:
50 Double Unders
10 Power Cleans 135/95
15 Toes to Bar

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Half Tabata:
Hollow Hold
Plank Hold
Plank Hold L/R
Banana Rollx2

Isabel
For Time:
30 Snatches 135/95

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Weightlifting
Deadlift (1×5)

Add 5-10lbs. to previous 5 rep max.
Controlled descent, no bouncing.

4 Rounds:
Row 500m
30 Wallballs 20/14
20 Pull Ups

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Weightlifting
Bench Press (5-5-5-5-5)

Progressive Loading

3 Rounds:
2 Rope Climbs
12 Incline Push-Ups on Rings
22 Box Jump Overs 24/20″

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Weightlifting
Weighted Pull-ups (5×3)

-As Heavy As Possible each round.
-Use the Lightest band possible if you do assisted pull-ups.

3 Rounds:
15 Thrusters 95/65
5 Muscle Ups

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With a Partner each will complete for a total time:
4x200m sprint
2x400m sprint
1x800m sprint

One person works while one person rests.

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Weightlifting
Squat Clean (10×2)

-Focus on form.
-Drop and Reset.
-Newer Athletes practice clean to front squat.
-10 minute time cap.

4 Rounds:
10 Hang Power Cleans 135/95
15 Push-Ups

Rx+-155/105
 HR Push-Ups

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Weightlifting
Deadlift (1×5)

-@ 90% of 5 Rep Max found in previous weeks.
-No bouncing at the bottom. Slow eccentric contraction down.

AMRAP 20 Minutes:
Run 400m
10 Power Snatch 135/95

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Weightlifting
Back Squat (5-5-5-5-5)

For Time:
Row 1k
50 OHS 95/65
30 CTB