All Levels - Gymnastics:

 

A. 5x3 Strict pull-ups as slow as possible

 

B. 10 min. MU practice

 

C. AMRAP 15 min.:

15 Push-ups

15 sec. L-sit

15 Ring rows

15 sec. Chin over the bar hold

 

 

All Levels - Conditioning:

 

EMOM 10 min.:

Row 200 m / 150 m 

EMOM 10 min.:

10x 10 m Shuttle run 

EMOM 10 min.:

5 Burpees

10 Wall-balls

 

 

Advanced Class:

 

A. 5x 3 Strict pull-ups as slow as possible

 

B. 5x 5 Kipping MU's

 

C. Every 5 min. for 20 min.:

20/15 cal AB

10 Burpees over the box

 

***Go all out every time!!***