Mon Dec 29

Train/Move
5 Min AMRAP, 3 Min Rest, 3 Rounds:
80 Double-Unders
12 Burpee Box Jump Overs @ 24/20
Max Reps Gymnastics Movement X

R1: Max Ring Muscle-up
R2: Max Bar Muscle-up
R3: Max Chest-to-bar Pull-ups

Warm-up
3 Min Bike, building in pace
THEN, 2 Sets:
10/10 Spiderman + Reach
8/8 Forward Lunge w/Floor Touch
8/8 Front Rack Openers
8/8 Side Plank Hip Touch

Strength
Every 2 Mins x 3 Sets:
3 Back Squats @ 70%

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Stimulus
Strength: Back squats are more of a warm-up + position/technique day than super heavy. Add a tempo and pause to work on improving squat technique

Train/Move: Select three different gymnastics movements and work in order of difficult to less difficult across the three AMRAPs. You should get a minimum of 1 minute to accumulate as many reps of the gymnastics movements as possible, with the potential for up to 3 minutes if you are comfortable with the other two movements

Monday Weightlifting
Snatch Balance : 6x3 at 63% 1RM

Snatch : 2 @ 58%, 2 @ 63%, 2 @ 68%, 2 @ 73%, 2 @ 78%, 2 @ 83%

Snatch Pull : 3x3 at 105% 1RM

Ab Wheel Rollouts : 3x15