CrossFit Training (10-15mins.)
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Core Training
Turkish Get Up 3x5ea
KB Windmill+Curl+Press 3x5ea

7 Sets
Bent Over Row 10/35% 8/55% 6/70% 4-6×4/80%
Clapping Pull Up or Chest to Bar Pull Up 10-8-6-4-6×4

AQAP for time of:
1000m Row
15-10-5
Burpee Pull Up
Dips

Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 3x1ea/
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 1ea/

Strength Training (15-20mins.)
Press 5/75% 3/85% 1+/95%

CrossFit Training (10mins.)
Complete as many rounds as possible in 10 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Gymnastics Training (15-20mins.)
-Hand Stand Balance (look at toe to hand) 2-3x15sec.
-Hand Stand Lean & Pull Away 2-3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3-4×8-10
-Hand Stand Walks 3-4×10-20m
-Hand Stand Push Up 5-10-15-10-5
-Ring Push ups 5-10-15-10-5
-Ring Dips (Fit Up) 5-10-15-10-5
-Ring Bubaca’s & Skin the cat 3-6-9-6-3

AQAP for Time of:
30-20-10
Box Jumps (M=24″, W=20″)
Double Unders

AQAP for time of:
21-15-9
Chest to bar Pull Ups
Hand Stand Push Ups

Gymnastics Training (10-15mins.)
Chin up 7-14-21-14-7
Supine pull up 7-14-21-14-7

CrossFit Training (3-6min)
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Core Training: (5-10min)
Lever Abdominals w/Med Ball 3×10
Plank 3x30sec. w/plate on back
Supine Plank 3x30sec
Oblique Plank 3x 30sec each side

7 Sets
Back Squat 10/35% 8/55% 6/70% 4-6×4/80%
Box Squat + Box Jump 5+5/ 4+4/ 3+3/ 4-6×2+2/

7 Sets
Bench Press 10/35% 8/55% 6/70% 4-6×4/80%
Supine Med-Ball Through 5+5/ 4+4/ 3+3/ 4-6×2+2/