All Levels - Gymnastics:

 

A. 5x 5 Strict dips @5015

5x 5 Strict pull-ups @5015

 

B. 10 min. Kipping (pull-up/T2B) practice

 

C. 3 Rounds of:

30 Shoulder taps

60 Flutter kicks

30 Supermans

60 Band pull-aparts

 

 

Advanced Class:

 

A. 5x 5 Strict dips @5015

5x 5 Strict pull-ups @5015

 

B. Thrusters (from rack):

2-2-2-2-2

 

C. For time:

50 Thrusters 115/85 lbs

 

*** Rest 5 min. between C & D. ***

 

D. 3 Rounds for time:

20 Deadlifts 205/145 lbs

15 C2B's