Functional Fitness

Warm up:

3 Rounds of:
3 Push-up to down dog
6 Ring rows
12 Alt. Walking lunges


Gymnastics

warm up:
4-8 Bottom half ring rows
10 Rocking push-ups
4-8 Top half ring rows
3-5 Deficit push-ups

Strength:

Every 3 min x 4:
8-12 Weighted deficit push-ups
8-12 Ring rows with elevated feet

WOD prep:
10 Alt. Box step ups (bodyweight)
6 Box step overs with 1 DB


With an empty barbell:
10 Front rack elbow raises
5 Clean deadlifts
5 Hang muscle cleans
5 Below the knee power cleans
5 Power cleans

WOD:

Every 4 min x 4:
8 DB Box step overs 2 x 22.5/15kg 24/20in
4 Power cleans 80/55kg / 70%
8 Strict pull-ups