Health:
A. Back Squat; 5 sets of 4-5 reps @ 31X1
B. 4-5 sets for quality:
DB thruster x 4-5 reps
Sled Pull x 2 gym lengths @ light to moderate weight
C. Legs up the wall.

Fitness:
A. Back Squat, take 2-3 sets to build to a set of 4-5 reps @ 31X1 tempo, then do 1 set of 20 breathing back squats. You shouldn’t need to take too much weight off the bar to do your set of 20 if you are properly following the tempo. If you did this last time, add a conservative amount of weight 5 to 10lbs, if you didn’t, a good place to start these breathing back squats is around 50%-60% of your 1RM.
B. AMRAP in 10 min:
Wall Ball Shot x 20
Sled Pull (105/70) x 4 gym lengths @ light to moderate weight
C. Legs up the wall.

Performance:
A. Back Squat, take 2-3 sets to build to a set of 4-5 reps @ 31X1 tempo, then do 1 set of 20 breathing back squats. You shouldn’t need to take too much weight off the bar to do your set of 20 if you are properly following the tempo. If you did this last time, add a conservative amount of weight 5 to 10lbs, if you didn’t, a good place to start these breathing back squats is around 50%-60% of your 1RM.
B. AMRAP in 10 min:
Wall Ball Shot x 20
Sled Pull (135/90) x 4 gym lengths
C. Legs up the wall.

Gymnastics:
A. Warm-Up: Bear, Frog, Tuck Hop, Monkey, Lizard, Crab
B. 3-4 sets:
Muscle Up or Jumping Muscle Up to Ring Support, turn out palms & hold L-Sit or tuck sit for 15-20 sec
Bridge Rotations, Wall Capes or Crab Reach x 8-10 reps total
C.3-4 sets:
Sommersault, Forward roll or dive roll practice
Scales 4-5 reps per side
D. EMOTM for 10 min, do AMRAP/2 perfect gymnastics pushups, advanced athletes can work on dips, or a pushup complex of their choice. E.g. if you can do 6 pushups, do 3 reps EMOTM, if you can do 3, then just do 1 perfect rep each minute. If you can do 20, then do 10 reps every minute, etc.

Kettlebell:
A. 3-4 sets:
Single Leg Romanian Deadlift 6-8 reps per side
KB Windmill 6-8 reps per side
B. 30, 20 10 reps for time:
KB Side to Side Pushup
Sumo KB Deadlift
Burpee
KB Swings
C. Tabata Pullover Situps if there is time