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

AMRAP:

10 burpees

20 airsquats

30 single unders

(*group 2 starts on 3 min)