All Levels - Gymnastics:

 

A. 3 Rounds of:

Max strict pull-ups

   Rest 60 sec.

Max strict dips

   Rest 60 sec.

 

B. 10 min. Bar MU practice

 

C. EMOM 15 min. (alt.):

30 sec. HS hold

30 sec. Bridge hold

30 sec. Max V-ups

 

 

All Levels - Conditioning:

 

Min. 0-10:

Row at steady pace

 

Min. 10-20:

AMRAP:

50 DU's

40 m Bear crawl

50 DU's

15 Burpees

 

Min. 20-30:

Row at steady pace

 

Min. 30-40:

AMRAP:

40 m Waiters walk 35/25 lbs

40 m Farmers walk 2x 35/25 lbs

 

 

 

Advanced Class:

 

A. 2 rounds of:

3 min. Row

1 min. Straddle fold

1 min. Pike fold

1 min. Puppy dog

3 min. AB

1 min. Windmill

1 min. TGU

1 min. Dead bug

 

B. 10 min. Snatch technique work with empty bar

 

C. EMOM 10 min.

1 snatch @ 65 %