Monday
Supplemental Strength
5 x 2 – 3 Second Pause Front Squats
5 x 1 ¼ Front Squats
5 x 2 Heavy Thrusters
Supplemental Gymnastics
:20 on :20 off L Sit x 5
5 x 10 Alternating Pistols
1 x 5 Pullovers
Strength
Back Squat
4 x 8
4 x 3 Bar or Ring Muscle Ups or 3 Handstand to Forward Roll
Every 4 Minutes
Back Squat
4 x 8
3 L Hang Pull Ups or 2 Rope Climbs + 3 Strict Handstand Push Ups
Every 4 Minutes
Workout of The Day
B1 Australian Hero WOD
3 Rounds
400 Meter Run
21 Kettlebell Swings
15 Knees to Elbows
9 Ring Dips
Supplemental Endurance
3 Rounds
25 Sit Ups
400 Meter Run
