Rest

Warmup (10-15mins)
Foam Roll
Chinese Warm-up
-Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)
Muscle Activation
-Serratus Press 2×20
-Shoulder External Rotation 2×20 ea.
-Shoulder Internal Rotation 2x20ea.
-Shoulder Posterior w/Retraction 2×20
-Reverse Throw 2×20
-Hand Stand Balance (look at toe to hand) 3x15sec.
-Hand Stand Lean & Pull Away 3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10
Bar Technique (10-15mins.)
-Barskie SD+HHMS+OH Squat 2×10
-Barskie HSP+HPS+DS 3×5
-3 Pos Snatch (Ground/knee/high hang) 3-5x3ea

CrossFit Training (7-15mins.)
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Conditioning (20-30mins.)
10 rounds of:
Run 200 meters
Rest 60 seconds
*Post total time to comments not including 8th rest.

Cool Down (10-15mins.)
-Static Stretching

Rest

Bench Press 5/65% 5/75% 5+/85%
Bent Over Row 5/65% 5/75% 5+/85%

CrossFit Training
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Resistance Training (15-20mins.)
Deadlift 3/70% 3/80% 3+/90%

CrossFit Training (30-40mins.)
“Desforges”
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

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

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/
-Clean & Jerk 1-1-1-1-1-1-1 reps

Strength Training (15-20mins.)
3/70% 3/80% 3+/90%

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 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

Strength (30-40mins.)
Back Squat 3/70% 3/80% 3+/90%
Bent Over Row 3/70% 3/80% 3+/90%

Gymnastics Training (10-15mins.)
Chin up 6-12-18-12-6
Supine pull up 6-12-18-12-6

CrossFit Training (4-7min)
Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments

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

Rest

Warmup (10-15mins)
Foam Roll
Chinese Warm-up
-Joint Rotations (Ankle, Knee, Hip, Shoulder, Wrist)
Muscle Activation
-Serratus Press 2×20
-Shoulder External Rotation 2×20 ea.
-Shoulder Internal Rotation 2x20ea.
-Shoulder Posterior w/Retraction 2×20
-Reverse Throw 2×20
-Hand Stand Balance (look at toe to hand) 3x15sec.
-Hand Stand Lean & Pull Away 3x10sec
-Frog Hand Stand (Head Stand / Knees to Elbows) + Hip Up/Downs 3×10
Bar Technique (10-15mins.)
-Barskie SD+HHMS+OH Squat 2×10
-Barskie HSP+HPS+DS 3×5
-3 Pos Snatch (Ground/knee/high hang) 3-5x3ea
CrossFit Training (7-15mins.)
For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

Conditioning (20-30mins.)
8 rounds of:
Run 400 meters
Rest 90 seconds
*Post total time to comments not including 8th rest.

Cool Down (10-15mins.)
-Static Stretching

Rest