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.

For Time:
10 One arm Push Press
20 Toes to bar
10 One Arm Push Press
40 Box Jumps 60/50cm
10 One Arm Push press
20 Russian Twists
10 One Arm Push Press
A) 10/8kg- Step ups permitted
B) 12/10kg
C) 16/12kg
D) 24/16kg

 

Endurance:

 

For Time:

50 over the box burpees

50 DU

50 Butterfly Sit Ups

500 m Row

–

40, 40, 40, 400m- 30, 30, 30, 300 m- 20, 20, 20, 200 m, 10, 10, 10 100 m