Day 4-5-6

Day 4
Gymnastics Focus:
Pull-up Kipping

Strict Banded PU 5x5 (slow controlled, negative, normal)

Power Clean 5x3 @ 70%

Back Squat
1x10 40%
1x10 +5 lbs
1x10 +5 lbs
1x10 +5 lbs

Cash out:
4 Rounds for time of:
15 ski jumpers
7 slam balls
15 Heavy Russian KBS

Day 5

Gymnastics Focus:
Pull-up Kipping

Strict Banded PU 5x5 (slow controlled, negative, normal)

Intro to Kipping

Push Press 6x2 @ 70%

Back Squat
1x10 45%
1x10 +5 lbs
1x10 +5 lbs
1x10 +5 lbs

10 Minute AMRAP
3 Heavy Strung Thrusters
5 burpees

Day 6
Gymnastics Focus:
Pull-up Kipping

Strict Banded PU 5x5 (slow controlled, negative, normal)

Kipping 3x7

Power Clean 5x3 70% +5 (NOT touch and go)

Deadlift
15 Deadlifts @70%
Every 30 seconds 1 DL

4 - 200 meter Sled Sprints 1:1 work to rest
Medium to Medium Heavy.