All Levels Gymnastics:


A. Chest to bar pull up

1 x max (scaled regular pull up)

after that perform 3x50% of your max set


B. Handstand

15 min free standing practice


C. 12 min AMRAP:

15 V-ups

30s Handstand hold

15 Supermans

15s L-sit



All Levels Conditioning:


4 rounds of:

In a 6 min window perform


750/650m row


10 burpees

20 airsquats

30 single unders

(*group 2 starts on 3 min)