Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
Hollow Rocks x 30
Arch Rocks x 30
Gymnastics:
A1. Weighted Strict Pull-ups x 4.3.2 (rest 10 seconds between clusters) x 2 sets
A2. Kipping Ring Dips x 5-7 + Strict Ring Dips x 5-7 + 10-15 second suport hold x 2 sets
B1. False Grip Ring Row x 5 reps @5055 tempo x 3 sets
B2. Wall Climbs (perfect body lines) w/ 3-second hold at top x 3 reps x 3 sets
Strength
A. 3-Position Clean (High Hang, Above the knee, floor); 50%x2x2; 60%x2x2; 70%x2x3
B. Front Squat; 70%x3; 75%x3; 80%x3
C. Behind the Neck Snatch Grip Strict Press x 10 x 2
Conditioning
3 Rounds for time of:
15 Clean & Jerks @135/95
7 Ring Muscle Ups
Rest as needed, then…
Not for time:
50 Toes to Bar (straight leg kipping)
Full Range Competition Training 
Warm up: 100%
Gymnasty: 18 pound kettlebell and 5+5+10 and 7+7+12
Wall walks and ring rows done
Barbell:
135, 155, 180 BRUTAL
FS: 200,215,230
Behind the neck: 45,55
Metcon:
9:51 (super tough)
Dragon flags done at home due to time
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This done had me messed up! I was out there goonin’ early in the AM before the trap started to awake! My boy whinny Quinny and I went in!!!! It was LIT! 🔥🔥🔥
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Warm up: Done
Gymnastics: 18# KB / 7x7x15 for the dip work. Very real pump.
Ring Rows and wall walks done. Ring tempo was very challenging.
Barbell: 145/170/200 – felt better as I went, but very challenging.
FS: 235/255/275
SGBTNP: 45/55
Conditioning: 8:06. I always know the conditioning is real when I can feel my femoral pulse. GOOD.
Skipped the TTB because I had to run to school – thanks to Mr. Marsh for the ride. Will try to make this up somehow with some sort of substitute later on.
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Dragon flags using your couch fam. Or Ryan’s Legs.
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Warmup: done
Gymnastics:
A1. 26lb
A2. 7+5+15, 7+7+15
B1. Done, these were hard
B2. Done
Weightlifting:
A. 155, 185, 215x2x3
*next time will have a better high hang position.
B. 240, 255, 275
*supa solid
C. Skipped due to shoulder twinge
Conditioning: 8:00
*went much slower than I wanted to on the first round. Shoulder was not cooperating, once it got warm it felt fine and I picked up the pace.
50 ttb – done
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Good session with oly coach Brayn!
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Warm up: done
Gymnastics:
A1.25#, 45#
A2. 7, 7×15
B1.done
B2. Done
Gainz land
A. 125, 155, 175…. Whoa!!!
B. 225, 235, 255
C. 65, 80
Conditioning:
8:54
T2b w/straight leg
3:54
Solid day with JMF!
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Only a week behind on posting…
Warm-up done
Gymnastics:
A1. 10# felt very heaving
A2. 5 each
B1. done
B2. done
Strength
A. 83#, 96#, 112# Definitely challenging.
B. 143#, 153#, 163#
C. 53#, 63#
Conditioning: Was over 15 minutes. Cleans felt terrible and trying to do the assisted MUs around the class was challenging. Not a good day. Did not have time for the T2B.
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