Strength:

Similar to last week, but today’s work is going to be a little different, we’re doing 5 exercises back to back in circuit fashion then taking a long break at the end of each round. Take 2 warm-up rounds doing half the reps, then 5 full working rounds. Keep your core engaged throughout all these movements, as that will transfer into all the “sexier” gymnastics work like Muscle-ups, Handstand Walking etc.

STRICT CHIN-UPS 

5 x 6-8. Rest 10s.

RING DIPS

5 x 8-10. Rest 10s.

PUSH-UP RENEGADE ROW

5 x 8-10.
– 1 Push up, 2 Renegade Rows = 1

DB HANG POWER CLEAN + PUSH PRESS

5 x 8-10. Rest 10s.

OVERHEAD KB CARRY

5 x 50 Meters. Rest 2:00

– Goal: Perform 2 warm-up rounds performing half of the prescribed reps then perform 5 work rounds going through this upper circuit at a consistent pace. 10 seconds is transition not rest.

Accessory:

BANDED FACEPULL-APART

100 reps AFAP. Rest as needed during the set.