Gymnastics skills day
- front rolls & cartwheels
- parallel bar swings

Snatch practice, 20kgs

Gymnastics
Handstands 4x 30sec (10secs rest between each)

Metcon
- 500m row
- 50m farmers walk (2x24kg kettlebells)
- 50m waterball carry (30kg)
- 20 Resistance sprints
- 140m bear walk
- 500m row
16:56

Strength
5x5 overhead squats (20, 20, 20, 20, 25)

Metcon
21 pullups (orange band), 21 ring dipes (red band)
15 parallel bar pullups, 15 parallel bar dips (red band)
9 barbell pullups (resisted by 2 yellow bands), 9 clapping pushups (knees)
9:33

Gymnastics
4x Front support Mat walks
10 (modified) rope climbs
40 V-snaps

Strength
Hang Power Cleans
- warmup 3 x 5 @ 20kgs
- 5 x 5 @ 30kgs (bit nervous as last 2 times I did this movement I killed my back!)
Push Jerk, 5 x 5 @ 30kgs

Thurs 21 Jan

Conditioning:
L-sit hold P-bars
Tuck Press to Handstand x 10
Ring roll-outs x 10

WOD: Sprints
400m - 2:01
2x 200m - 1:01, 1:10
4x 100m - 0:23 each time!
400m - 2:39