Gymnastics/Weightlifting Strength Development

4 Supersets:

A. Strict Pull-Up Cluster
1 Cluster=3 Pull-Ups, rest :10,
3 Pull-Ups, rest :10, 3 Pull-Ups

Athletes with only assists pull-ups perform hardest negative.

B. 10 reps of DB Shoulder Press Athletes can choose load.

Tri-Modal Conditioning, Mid-Duration

"Rumble"

AMRAP 15:
10 DB Burpee
20 Box Step Overs
30 Double-Unders
Rest 1:00

DBB: SC=2xlight DB, RX=35/20, RX+=50/35
BSO: SC=light for fast, RX=24/20, RX+=30/24
DUB: SC=90 singles/1x attempts, RX/RX+=Dubs