Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel
Gymnastics
A. Strict HSPUs – 1 set for max reps
B. Strict Ring Dips – 1 set for max reps @20X1
C. Kipping Toes to Bar – 1 set for max reps
Strength
OH Yoke Walk x 50ft x 3 sets
Conditioning
10 Minute AMRAP:
50’ Sandbag Carry @ 150/100#
7/5 Strict HSPUs
9 Pull-ups
11 Wall Balls @30/20#
Rest 5 minutes, then..
10 Minute AMRAP:
15 Calorie Row
15 Air Squats
15 Hang power cleans, 135/95#
Full Range Competition Training 
Yesterday’s bit me a bit for the toes to bar and HSPU piece
A. 11 ties PR
B. 25 PR
C. 34 (31 UB, then 3 hanging) ties PR I think.
D. 195×3
E. 3 Rounds + 1+7+9+1 wb
F. 4 rounds + 15 cals
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Gymnastics:
A.25
B.19
C.30
Strength:
195,235, 275
Conditioning
A. 4
B. 3+15+15+1
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Warmup done
Gymnastics
A. 18 (def a PR)
B. 13 😦
C. 21
Skipped the yoke walk (too many people in gym).
Conditioning
AMRAP #1: 2 rds plus 5 pull ups
The sandbag carry really got to me this time.
AMRAP #2: 2 rds plus 5 cleans
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Awesome on the HSPUs!
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Did this conditioning on Thursday:
first one:
4rounds +1 100# ball carry on the first one
second one:
3 rounds +9 calories on the rower
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also, my strict handstand push-ups were to one ab mat with no weights on the side as a disclaimer. haha
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