All Levels - Gymnastics:

 

A. Max strict HSPU's

     Rest 60 sec.

Max deficit push-ups

      Rest 60 sec.

Max strict HSPU's

 

B. EMOM 20 min.(alt):

30 sec. Hollow hold

30 sec. Top of the dip hold

30 sec. Superman hold

30 sec. Bottom of the dip hold

 

 

All Levels - Conditioning:


4 rounds

 

In 8 min.:

1200m run and

AMRAP:

50 single unders

10 burpees

 

Rest 4 min