All Levels - Gymnastics:

 

A. 10 min. Hanstand practice

 

B. Deficit HSPU:

5x 5

*** Go slow on the way down. ***

 

C. EMOM 15 min. (alt.):

30 sec. Ring support hold

30 sec. HS Hold

30 sec. Hollow hold

 

 

 

All Levels - Conditioning:

 

A. 10 Rounds of:

1 min. Row at steady pace

1 min. AMRAP:

   7 Shuttle runs

   7 Burpees

1 min. Rest

 

 

Advanced Class:

 

A. 10 min. HS practice

 

B. Deficit HSPU:

5x 5 

*** Go slow on the way down. ***

 

C. AMRAP 7 min:

10 HSPU

10 Muscle snatch 75/55 lbs

10 Burpees

 

D. EMOM 4 min.:

30 sec. Ring support hold

 

E. EMOM 4 min.:

20 Push-ups