All Levels Gymnastics:

 

A. 10 min bar muscle up practice

(advanced work on stringing reps together)

 

 

B. 5 rounds:

 

5 strict pull ups +20s chin over bar hold

5 strict dips +20s top of dip hold

5 strict hspu +20s hs hold

 

25min TC

 

 

C. For quality:

50 v-ups

 

 

All Levels Conditioning:

 

0-10:00 min:

 

1600m run

 

and AMRAP:

 

20 burpees

40 double unders

 

Rest 2 min:

 

 

12-22:00 min:

 

1500m row

 

and AMRAP:

20 air squats

20 sit ups

 

2min Rest

 

 

24-34:00 min:

 

1600m run

 

and AMRAP:

 

20 KB swing 16/12kg

20s hollow hold

 

 

 

Advanced Class:

 

A. 5 rounds:

 

5 strict pull ups +20s chin over bar hold

5 strict dips +20s top of dip hold

5 strict hspu +20s hs hold

 

20min TC

 

 

B. 5 rounds for time:

 

5 bar muscle ups

40 m double KB OH carry 24/16g

 

 

C. Quality and for time:

 

2 min plank right into

100 push ups for time