Workout Of the Day

ROOKIE / ALL LEVELS

A.
Deadlift
10-10-10
Rest as needed

B.
3x 3min AMRAP Repeats
3 Deadlifts
6 Push Ups
9 Air Squats
Rest 1 min, continue AMRAP

INTERMEDIATE

A.
Front Squat (with pause)
6-6-6
Rest 2 min

B.
AMRAP 20min:
9 Deadlifts 110/72.5kg
9 Strict Ring Dips
9 Squat Clean 70/45kg

ADVANCED

Phase: Gymnastics
Week :2

A.
AMRAP 20min:
3 Pull Overs (bar)
1 Complex on rings
9 Bulgarian Dips

(complex = 2 straight arm Toes through rings, 1 straight arm skin the cat, 3 kipping ring pull ups)

B.
AMRAP 20min
10 Double KB Push Press 24/16kg
10 Box Jumps 30/24″
10 Cal Row
10 Double KB Clean 24/16kg

Notes:
All gymnastics skill movements to be done with perfect body mechanics and control from head to toe.