Strength
Six sets of Deadlift:
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
Work up across sets. Rest 4 minutes between sets, and use that time to work on ring skills (muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc) or other gymnastics work.
Conditioning
Three rounds for time of:
- 20 Pull-Ups
- 40 Kettlebell Swings (24/16 kg)