| Wednesday 4/4/18 – Strict Gym EMOM/Upper Press/Pull Variation/ Gymnastics Strength/ Condiitioning | |
| 1 | 1A) Strict Weighted Pull-Ups X 5 Reps @30X1 – HAP – rest 1 min |
| 1B) CGBP @ 5 reps @30X1 – HAP – rest 1-2 mins X 3-4 Sets | |
| 2 | 5X3 Split Jerk @75-80% of RM – rest as needed |
| 3 | 15 Min EMOM |
| 1- 5-8 Strict C2b @20X1 | |
| 2 – 4-6 Strict HSPU to Tought Deficit | |
| 3 – 10-12 Ring Push-Ups @30X1 | |
| 4 | 12 Min AMRAP @85-90% Effort |
| 18/15 Cal AD | |
| 15 KBS (70/53) | |
| 9 S2OH @135/95 | |
| 6 Strict HSPU to 2″ Deficit – If you can Strict HSPU, make reps @30X1 Kipping HSPU to same deficit | |
| 5 | 3 Sets: |
| 30 Sec AMRAP DB Press @Moderate Load | |
| 30 Sec DB OH Hold | |
| rest 1 min | |
| 1 MIN AMRAP L Arm DB Bent Over Row @Moderate Load | |
| 1 Min R Arm DB Bent Over Row @Moderate Load | |
| rest 1 min |