Week 3 of 8: Tuesday
Gymnastics
8-Minute EMOM
Even Minutes: 12 Strict Handstand Push-ups
Odd Minutes: 8-10 Kettlebell Bench Press
-Rest 2 Minutes-
6-Minute EMOM
Even Minutes: 25 Kipping Handstand Push-ups
Odd Minutes: Rest
Strength
Part 1
Deadlift
Work up to a comfortable 2-rep max.
Complete at least 3 heavy 2-rep sets on your way to your max for the day.
Part 2
Sumo Deadlift
2 x 20 Reps @ 50% of Today’s 2-rep Max
Use Straps. Rest At Least 2.5 Minutes Between Sets
Conditioning
For 35 Minutes Move Through*:
20 Alternating Dumbbell Hang Snatches
500 Meter Row**
20 Strict Standing Barbell Presses
5 Strict Ring Muscle-ups
15 Strict Ring Pull-ups
*Select weights based on feel. You should not have to break more than once on any of the weighted movements – if you do, lower the weight.
**Focus on Hard Pulls, Keep Stroke Rate Under 25, Pace Between 10 & 15-seconds Above Fastest 500m Row (Or Estimate)
Perceived Effort Pace: 3-4
