All Levels - Gymnastics:

 

A. 10 min. Pull over practice

 

B. 3 Rounds of:

20 Deficit push-ups

8 Ring pull-ups

 

C. 3 Rounds of:

20 Slow shoulder taps (wall facing)

30 sec. Hollow hold

3 Wall climbs

30 sec. Arch hold

 

 

 

Advanced Class:

 

A. Every 45 sec for 7,5 min.:

Power clean + Jerk 

*** Start light, add weight every round, no fails. ***

 

B. 3 Sets of:

10 Bar facing burpees

10 Unbroken C&J's 135/95 lbs

Rest 2 min. between the sets

 

C. AMRAP 10 min.:

3-6-9-12-15... 

HSPU

*** Between each set run 10x 10 m. ***

 

D. 60 Supermans

30 V-ups

40 Supermans

20 V-ups

20 Supermans

10 V-ups

B.