Week 2 of 4: Thursday
Gymnastics
10 Minute EMOM
Even Minute: 12 Chest-to-Bar Pull-ups
Odd Minute: Accumulate 30-second L-sit Hold
Rest 3 Minutes
8 Minute EMOM
Even Minute: 50′ Kettlebell Farmer’s Carry 10 Strict Weighted Pull-ups
Odd Minute: 10 Strict Weighted Pull-ups
Strength Conditioning
21 Thrusters (95/65)
Rest 1.5 Minutes
15 Thrusters (115/80)
Rest 1.5 Minutes
9 Thrusters (135/95)
Rest 3 Minutes
9 Thrusters (155/110)
Rest 1 Minutes
6 Thrusters (175/125)
Rest 1 Minute
3 Thrusters (195/135)
Gymnastics Conditioning
2000 Meter Row
200′ Handstand Walk*
*10 Push-ups on every break.
Conditioning
50 Toes-to-Bar
Rest 1 Minute
40 Deadlifts (225/155)
Rest 1 Minute
30 Calorie Bike
Rest 1 Minute
40 Kettlebell Hang Snatches (50/35)*
Rest 1 Minute
50 Handstand Push-ups
*20 Right Arm/20 Left Arm
