All Levels - Gymnastics:

 

A. 5x5 Negative parallet HSPU

*** Tempo down is 6 sec. Scale as needed. ***

 

B. 10 min. Kipping HSPU practice

 

C. EMOM 20 min. (alt.):

30 sec. HS hold

30 sec. Top of the rope pull-up hold (alternate arms each round)

30 sec. Arch hold

30 sec. Mid of the push-up hold

 

 

All Levels - Conditioning:

 

Every 8 min. for 40 min.:

 

1000/750 m Row

50 Air squats

25 Burpees

 

 

Advanced Class:

 

A.  5x5 Negative parallet HSPU

*** Tempo down is 6 sec. Scale as needed. ***

 

B. For time:

21-15-9

DB squat clean 50/35 lbs

HSPU

 

C. 3 rounds of:

10 Seated DB presses

15-25 GHD sit-ups

10 Barbell bent over rows (heavy)