Freestyle Lifts

Carl Paoli's Freestyle book 4 week gymnastics program with some lifts thrown in:

WOD:

4 x 6 Blocked push-ups (hands facing backwards)
      15 secs tripod position on floor (headstand progression)

10 x Hinge, touch
10 x Hinge, touch, drop
2 x 10 Hinge, touch, drop and lift (hip hinge-touch feet-drop hips-raise arms overhead)

Back squat 5-5-5-5-5
60-100-120-120-120kg

Deadlift 5-3-3-3
100-140-140-140kg

4 x 8 Horizontal ring rows (feet on box)
     10 Hollow rocks