All Levels - Gymnastics:

 

A. 10 min. HS practice

 

B. 4 rounds for quality:

30 sec. Bridge

5 Skin the cats

45 sec. Stradle

 

C. Max ring support hold

Then (after full recovery) perform:

5x 50% of the max

 

 

Advanced Class:

 

A. 4 rounds for quality:

30 sec. Bridge

5 Skin the cats

45 sec. Straddle

TC. 12 min.

 

B.  

EMOM 10 min.:

10 Burpees

2 MU's

 

Rest 5 min.

 

EMOM 15 min. (alt.):

1 Legless rope climb

10 Strict T2B's

20 Push-ups

 

C. Max ring support hold followed by 3x 50% of your max

TC. 10 min.