70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps
*If you did these last week, use the same percentages. If you didn’t and you don’t know your 1rm try to guess it with your coach. You can also warm up to heavy single and count from that. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. 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 but you should get at least 3.
3 rounds for quality
10 + 10 single arm strict db press
10 horizontal rows (rings or barbell)
10 + 10 side bends
1. Bar muscle ups / Chest to bar pull ups / Pull ups / Kipping
2. Hand stand walk / Shoulder taps in a wall facing handstand hold or plank
*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard – the focus here is on getting better at gymnastics skills.