Gymnastic Skills and Drills:

1)10 Forward Shoulder Rolls

2) Backward Shoulder Rolls

3)2x10 Arch to Hollow on bar

4)Complete 4 sets without dropping:

3 Kipping pull Ups

2 Kipping C2B

1 Bar Muscle Up



1)3X5 Split Jerk (no drops) –

three sets to work to a 5rm , rest 2:00

2)ME UB set @ 80% of the 5rm

established in the first three sets.



Sled rope Pull

150m or 300m alternating with partner

Standing using back and arms,



"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135/95 pound Thruster, 7 reps

7 Knees to elbows

245/160 Deadlift, 7 reps

7 Burpees

7 Kettlebell swings (70/53)

7 Pull-ups