7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep.
Gymnastics Skills
5 sets of 10-15 unbroken TTB, rest as needed between sets
Conditioning
21-15-9
Wall Balls, 30/20
KBS, 2-pood/1.5-pood
500m Row after each round
Accessories
Superset 4 x 10 réps
Dumbell Bench Press (2x 30kg)
Chin Up
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