All Levels - Gymnastics:

 

A. 5x 5 Strict ring pull-ups w. false grip

 

B. EMOM 20 min. (alt.):

12 Ring rows (parallel to floor)

30 sec. Hollow hold

15 Push-ups

30 sec. Superman hold

 

C. 3x 5 Slow motion dips (ASAP)

 

 

Advanced Class:

 

A. 5x 5 Strict ring pull-ups w. false grip

 

B. 3x 20 Pistols

 

C. 3 Rounds for time:

21 T2B's

15 Bar facing burpees

9 Deadlifts 275/185 lbs

 

*** Scale the weight as need. Deadlifts should be performed UB. ***

 

D. One superset of:

30 Hip extensions

30 Stiff legged deadlifts 95 lbs

30 Supermans