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