All Levels:

 

A. Work 10 minutes on your gymnastic challenge (Hand stand, HS walk, Pull-ups, Strict MU, gymnastic kip...)

 

B. Three rounds not for time:

15 Supermans

15 Sit-ups

30 sec Tuck hold

20 Russian twists w. plate

 

C. For time:

100 Wall ball shots (work 40 sec / rest 20 sec until all reps are completed)

 

Advanced class:

 

A. Work for 20 minutes on your gymnastics goat (HS walk, HSPU, MU...)

 

B. 3 Rounds not for time:

10 GHD hip extension (weighted when needed)

15 GHD sit-ups

30 sec hollow hold

6-10 Around the worlds

 

C. For time:

100 Wall ball shots (work 40 sec/ rest 20 sec until all reps are completed)

    Rest 4 minutes

50 Box jump burpees