Warm up EMOM

1. KB bottom up carry (20sec per arm)
2. Walking good mornings (with stick)
3. KB halos
4. Bear crawl shoulder taps
5. DU practise

Shoulder press

Shoulder press
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Gymnastics skills in teams

In teams of 3
Rope climbs
Rest 2 minutes
Handstand walk / Wheel barrow walk with buddy
Rest 2 minutes
Double unders

*You go – I go. For example 1 rope climb and then switch the climber. In the handstand walks and double unders – you should switch when one falls or fails OR you can decide a work time for each.