Base Endurance + Strength: Week 11 of 12, Saturday

Gymnastics
4 Rounds
5 Deficit Handstand Push-ups
5 Ring Muscle-ups
-Rest 2 Minutes-
4 Rounds
10 Handstand Push-ups
5 Ring Muscle-ups

Strength Conditioning
5 Rounds
5 Thrusters (155/110)
5 Push Jerks (155/110)
Rest 1.5 Minutes Between Rounds

Strength
Snatch High Pulls
4 Sets
4 Reps @ 75-80%

Conditioning
1k/800 Meter Row
50 Wall Balls (20/14)
800/650 Meter Row
50 Russian Kettlebell Swings (70/53)
600/500 Meter Row
30 Wall Balls (20/14)
400/320 Meter Row
30 Russian Kettlebell Swings (70/53)

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