Monday:
Barbell Strength
:
Back squat:  3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.

Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice

WOD
3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75)

Wednesday:
Barbell Strength
:
Press: 3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.

Gymnastic Strength:
L-sit & front lever hold
Push-up % handstand push-up practice

WOD
12 min EMOM
10 burpees
10 box jumps
*if fail to complete prescribed reps within the minute, reduce reps by 1.

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