All Levels - Gymnastics:

 

A. 10 min. HS practice

 

B. 3 Rounds for quality:

40 Shoulder taps

20 Kip swings on the bar

10 Kipping pull-ups

 

C. Every 15 sec. for 10 min.:

2 Strict C2B's

*** If you fail switch to regular pull-ups. If you fail again switch to ring rows. ***

 

 

All Levels - Conditioning:

 

"Triple three"

For time:

3k Row

300 DU's

5k Run

 

 

Advanced Class:

 

A. EMOM 10 min. (alt.):

20-30 sec. Freestanding HS hold

2-4 Strict MU's

 

B. For time (mainsite workout):

6-9-12-9-6

Burpees over the bar

Front squats 185/125 lbs

C2B's

 

C. 3 Rounds:

10 One arm DB press left

10 Ring rows

10 One arm DB press right

10 Ring rows