Monday 8/5

Fitness


Gymnastics 

Every 3 minutes for 4 sets

1 max set each arm seated single arm db press (35/25)


WOD

"Mufasa"

10-9-8-7-6-5-4-3-2-1

Clean and jerks (75/45)

Front squats (75/45)

Burpees


Performance


Gymnastics 

Every 3 minutes for 4 sets

1 max set each arm seated single arm db press (50/35)


WOD

"Mufasa"

10-9-8-7-6-5-4-3-2-1

Clean and jerks (95/65)

Front squats (95/65)

Burpees


Competition


Gymnastics 

Every 3 minutes for 4 sets

1 max set of strict handstand pushups


WOD

"Mufasa"

10-9-8-7-6-5-4-3-2-1

Clean and jerks (115/75)

Front squats (115/75)

Bar facing burpees


Notes:

For the gymnastics section you will do a max unbroken set and then rest for the remainder of the 3 minutes.  In the workout there is a descending rep scheme so try to keep the intensity high as the reps go down.