Monday

Gymnastics
Handstand Walks

Metcon
Sock-it
Amrap 20
10 Cal C2bike
10 Dumbbell Thrusters 22.5/15kg
10 Cal Row
10m Suitcase Carry 32/24kg
1 Rope Climb

Aim
Skill Practice and Leg Endurance

Mobility
Spiderman Stretch
Pigeon Stretch

Tuesday

Metcon

PoorYou

6 Rounds of:
400m Run
8 Toes to Bar
4 Chest to Bar Pull Ups
8 Regional Lunges 22.5/15kg

Aim
Run & Gymnastics

Mobility
Couch Stretch
Wall Pec Stretch

Wednesday

Weightlifting
Squat Clean + jerk
2+1

Metcon
Gracefully
30 Squat Clean and Jerks 61/43kg

Aim
Weightlifting Practice

Mobility
Forearm Stretch
Samson Stretch

Thursday

Metcon
Setting the table
4 Rounds of :
9 Pull Ups
15 Box Jumps
21 Sit Ups

Aim
Core to extremity

Mobility
Box Pigeon Stretch
Box Shoulder Stretch

Friday

Weightlifting
Squat Snatch
4 4 4 4 4

Metcon
Amrap 12 min
1 Snatch
2 Hang snatch
3 Overhead Squat
6 Burpees Over the Bar

Weights 52/36kg

Aim
High Skill Practice

Mobility
Scorpion Stretch
Breakdance Stretch

Saturday

Metcon
Ham and cheese
3 Rounds of 2 min Work 2 min Rest
10 Push Ups
200m Ski
Amrap Double Unders

3 Rounds of 2 min Work 2 min Rest
10 Dumbbell Push Press 22.5/15kg
200m Row
Amrap Bar Muscle Ups

Aim
Skill & Shoulder Endurance

Mobility
Capsule Stretch
Pec Stretch