Move

1) Bench Press: 6 x 5 building to technical loads

2) 15 Minute AMRAP:

4 Push-ups (Or HS work)
8 Strict Knee-raises
12 Wallballs

Workout of the day

1) Bench Press: 6 x 8 @ 75%

2) “Cinderella”

15 Minute AMRAP:
5 Handstand Push-ups
10 Toes-To-Bar
15 Wallballs @ 20/14

Stimulus

1) Build to 75% then do 6 sets at this weight, resting 1-2 minutes between sets

2) Select movements that allow for 1 round to be completed every 2 minutes or faster. You may reduce volume of gymnastics movements if you are working on these skills