All Levels - Gymnastics:

 

A. 3 Rounds:

10 Strict T2B's

10 Hanging hip touches

10 Slow shoulder taps

 

TC. 10 min.

 

B. 10 min. Pull over practice

 

C. AMRAP 20 min.:

10 Burpee pull overs

30 Air squats

60 sec. HS hold (free or on the wall)

 

 

All Levels - Conditioning:

 

10 Rounds:

100 m Sled pull

400 m Run

 

 

Advanced Class:

 

A. 3 Rounds:

10 Strict T2B's

10 Hanging hip touches

10 Slow shoulder taps

 

TC. 10 min.

 

B. EMOM 15 min.(alt.):

20-30 sec. Chin over the bar hold

15 m HS walk

5 Strict + 5 Kipping pull-ups

 

C. For time:

75 KB swings 24/16 kg

1 mile Run

75 KB swings