Gymnastics 
12 min emom 

Dips + TTB 

Pick reps: 3,5,7,9
MetCon 
20 double unders 

10 shoulder to OH 95/65

5 squat cleans 

4 rounds
   
 

Strength 
5x100m sled pulls 
Alternating with: 
Full snatch – 2 reps working toward a max snatch double 
MetCon 
20 Double unders 

10 C2b pull-ups 

7 rounds 

   
 

Strength 
Strict press max 
Then 
5 min emom of 3 strict press at 70%

MetCon 
12 kb snatches 53/35

24 box jumps 

12 kb snatches 

24 Russian twists 53/35

3 rounds 
Gymnastics 
5x10or4 ring dips 
   
 

Strength 
Deadlift 

1×5@55%

1×5@60%

1×5@65%

6×3@68% emom 

All with hand in a fore grip
MetCon 
400 m run 

30 push press 75/55

40 back rack lunges 75/55

30 push press 

400 m run 

   
   

Comp= 50-50-50 reps 

Strength 
Back squat 

1×10@50%

1×10@55%

1×8@60%

EMOM -7 min 

5 reps at 185/115
Comp = 225/135
MetCon 
200 m run 

10 strict press 95/65

15 air squats 

5 rounds 

   
 

Strength 
Snatch 
1 power snatch + 1 hang snatch 
MetCon 
50 kb swings 

25 goblet squats 

12 push-ups 
12 min amrap 
Gymnastics 
Rings dips 
  

Strength 
Deadlift 

1×10@55%

1×8@60%

2×6@65%

2×4@70%

1×15@50%

MetCon 
200 m run 

7 hang power cleans 95/65

7 SDLHP 95/65
4 rounds 
Gymnastics 
5x30s active shoulder hangs 
   

Strength 
Push press with 3 sec pause at the top
1×8@60%

1×6@65%

1×4@70%

1×2@75%

2×1@78%
MetCon 
Tabata
4 min – squat cleans 95/65
4 min – burpees 
For max reps 
Core 
25 sit-ups + 30 sec plank 

4 rounds – 30 sec rest 
  

Strength 
Back squat 

1×10@60%

1×8@65%

1×6@70%

EMOM

7×3@75
MetCon 
10 DB hang snatches 35/45

15 sit-ups 

10 DB hang snatches 35/45

5 strict pull-ups 
4 rounds 
Core 
K2E with medball 7×7
   
 

Strength 
Squat clean + 2 jerks – work up to 88% of 1RM 
MetCon 
400 m run 

12 TTB 

24 plate presses 45/25

3 rounds 
Comp= 75/55 thrusters