10.20.15

Warm-up

5 Min Run/Row/Bike

2 Rounds

10 Push-ups

1 Wall Walk

10 Kip Swings

Crossover Symmetry

Strength/Skill

7×1 Muscle-up Negative

Practice Gymnastic Swing

METCON

5 Rounds

12 Pullups

10 OHS (95/65)

8 Lateral Burpee Over Bar

Extra Work

olympic

Tall Clean 4×5 Keep it light and fast

Clean Blocks Below Knee: 3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85%, 4×2 @ 90%

gymnastic

10 min H.S. Balance practice

-Stomach to wall. Hands no more than 10 cm away from wall

Handstand Kickup practice

Core

3 Rounds 60 sec Hollow Hold