Strength:

1) Press:

1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

 

2) All levels:Gymnastic pull

5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU

Once more than 10 reps can be performed, move up in progression.

MetCon: 21-15-9-15-21 reps of
Toes 2 Bar
KB Swings

A) Quality V-ups- 12/8kg
B) K2E-16/12kg
C) T2B-24/16kg
D) Strict toes 2 bar- 32/24kg

 

Endurance:

 

For Time

 

1k Row

100 KBS

 

1k Row

100 Burpees

 

1k Row

100 TTB/V-Ups

 

1k Row

100 Ring Rows