All Levels - Gymnastics:

 

A. Max ring dips

Then, 3x 50% of the max

 

B. 10 min. HS walk practice

 

C. AMRAP 15 min.:

20 Push-ups

10 Strict pull-ups

20 Russian twists

10 Shoulder taps

 

 

All Levels - Conditioning:

 

3 Rounds of:

In 4 min:

400m Run + AMRAP Burpee box step ups

In 4 min: 

500 m Row + AMRAP 3 Wall climbs & 30 Air squats

Rest 4 min.

 

 

Advanced Class:

 

A. Max ring dips

Then, 3x 50% of the max

 

B. EMOM 12 min. (alt.):

10 Power cleans 95/65 lbs

10 Push jerks

10 Hang squat cleans

 

C. 3 Rounds for time:

21 Wall ball shots 20/14 lbs

15 Pull-ups

9 Squat cleans 115/75 lbs