Functional Fitness

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For the gymnastics piece, feel free to tweak up/down the reps for the EMOM based on your own level of expertise and capacity. The first round should feel relatively easy but the last round should feel difficult.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20

C. Conditioning

30 min E10MOM (3 rounds)
2k row

D. Interval

25 min E5MOM (5 rounds)
20/16 cal row
10 front squat (135/95)
20/16 cal row
10 push press (135/95)

E. Gymnastics

12 EMOM, alternating
8 strict HSPU
6 bar muscle up
16 pistols

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