All Levels - Gymnastics:

 

A. 15 min. Ring MU practice

 

B. AMRAP 20 min.:

3 Strict ring MU's

30 sec. HS hold

6 Strict HSPU's

30 sec. Plank hold

9 Push-ups

30 sec. Hang from pull-up bar

 

 

All Levels - Conditioning:

 

5 sets of:

500 m Row (fast)

200 m Row (easy recovery)

       Rest 5 min.

5 sets of:

400 m Run (fast)

200 m Jog (easy recovery)

 

 

Advanced Class:

 

A. EMOM 10 min.:

3 MU's

 

B. "Regional Nate"

10 Round for time:

4 Strict MU's

7 HSPU's

12 KB snatches (alt.) 70/55 lbs

 

C. 3 sets of:

20-25 GHD sit-ups

60 sec. Plank hold