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Gymnastics Progression  Rx 3 Sets  4-6 TEMPO Parallette Push-Ups 31X1 + 4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip -rest 2 min between sets- Competitors 3 Sets  4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep)

Strength Deadlift  Rx Deadlift 5 @ 80% of 3RM 3 @ 85% of 3RM 3 @ 90% of 3RM 3 @ 90% of 3RM -rest 2 min between sets-  Competitors Deadlift  5 @ 75% of 1RM 3 @ 80% of 1RM 3 @ 88% of

Strength Rx Front Squat  5 @ 80% of 3RM 3 @ 85% of 3RM 3 @ 90% of 3RM 3 @ 90% of 3RM -rest 2 min between sets-  Competitors Front Squat  5 @ 80% of 1RM 3 @ 85% of 1RM 3 @ 88%

Strength Clean EMOM 8’  1 Squat Clean -build to an 8/10 for the day- WOD “ARM-a-Get-On” Rx 7 Sets For Time: 9 Power Cleans 95/65 -rest :30- 9 Burpee Box Jump Overs 24/20” -rest :30- 45 Double Unders -rest :30- Competitors 7 Sets For Time:

WOD Rx For Time: 80 Wall Balls 20/14 600m Run 40/32 Calorie Ski-Erg 20 Chest To Bar Pull-Ups

Active Recovery & Accessory 4 Sets 6 Contralateral Single Leg DB RDL’s / side + 6 Single Leg ATG Split Squats / side + :20 – :30 GHD Hollow Iso Hold + 100’ Double KB Front Rack Carry @ Heavy Load -rest 2 min between

Strength Deadlift   Peaking Progression Week 1 Rx  5 @ 75% of 3RM  5 @ 80% of 3RM  3 @ 85% of 3RM 3 @ 90% of 3RM -rest 2 min between sets- Competitors 5 @ 75% of 1RM  5 @ 80% of 1RM  3 @

Gymnastics Progression  Rx 3 Sets  4-6 TEMPO Parallette Push-Ups 31X1 + 4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip -rest 2 min between sets- Competitors 3 Sets  4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep)

Strength Front Squat Peaking Progression Week 2 Rx  5 @ 75% of 3RM  5 @ 80% of 3RM  3 @ 85% of 3RM 3 @ 90% of 3RM -rest 2 min between sets- Competitors 5 @ 75% of 1RM  5 @ 80% of 1RM  3