Strength: If floor press max is more than the athletes close grip bench press then the athlete needs to work on using their legs more with their bench press. These are great for enhancing lockout so make sure athletes keep elbows and have a spot.
Metcon: Gymnastics EMOM today. There are multiple option based off ability, but none of this workout should take more than 30s to complete otherwise your athletes need to scale further. Overall, the intent is to get gymnastics volume while heart-rate is slightly elevated. This can be done in ANY order to facilitate the class.
Minute 1: 2 Rope Climb
Minute 2: 8/5 Handstand Push-ups
Minute 3: 12 Hollow Rocks
Minute 4: 15 Goblet Squats (53, 35)
Minute 5: 40s Burpees
Rx+:(Legless Rope Climb) (Strict HSPU) (10 Alt. Pistols for Goblet Squats. add weight if needed)
L2: (1 Ground to standing with rope + 8 Ring Rows) (10 Box Push-ups) (35, 25)
L1: (8 Ring Rows) (10 Strict Neutral Grip DB Press @moderate) (30, 20)
L3: (Regular Pull-ups) (115, 75)
L2: (Band Assisted Pull-ups) (95, 65)
L1: (Ring Rows) (35, 25 Russian Swing for HPC) (65, 35)