Friday Gymnastic/midline
Warm up
3 Rounds
10m banded side step R/L
10m banded forward/backward step
15 banded good morning
10 lateral box step up R/L
30 sec lats stretch (hands on wall then bend forward with a neutral spine)
20 sec handstand against wall

Skill/Strength
EMOM 12 min
Min 1: 30 sec Hollow hold
Min 2: 10-20 sec kipping in bar or rings
Min 3: 30 sec Superman hold
Min 4: 1-60 reps Double unders (depending on skill level)

Metcon
AMRAP 25 min
In team of 2, share any how
100 Double unders
20 Overhead squats 43/30g
30 Toes to bars

L1: 61/43kg, half the reps on all 50+50 10+10 15+15
L2:
L3: 50 DUs, 30/20kg OHS, 12 T2B
L4: 120 single unders, 24 front squat 30/20kg, 30 hanging knee raises

Thursday Squat/OLY
Warm up
6-8 min amrap
20 Plate jumps
5 Inchworms
20 Air squats
10 kips in bar or rings
5+4+3 Jumping pullups, kipping, strict
10 hip bridges
10 sec handstand hold

Skill/Strength
Frontsquat
Tempo: 22X1 (2 down, stay 2, explosive up, 1 standing)
Sets: 4
Reps: 4-4-3-3
Weight: start with 60%RM and add some every round, as long as you can move according to plan

Metcon
10 down to 1
Front squat, from floor 50/35kg
Bar facing burpees
1 up to 10
Handstand push up
Low box jump over, no touch

L1: 65/45kg, strict HSPU, normal box height
L2:
L3: 40/30, HSPU reps 1-1-2-2-3-3-4-4-5-5, normal box jump overs
L4: 30/20kg, push ups, normal height box walk overs