All Levels - Gymnastics:

 

A. 5 rounds for quality:

 

10 Strict hspu

5 Strict chest to bar

10 Ring rows

10 Strict t2b

 

TC 20min

 

 

B. 10 min handstand hold practice

 

C. 1 set of max hs hold against the wall

 

 


All Levels - Conditioning:

 

A. 45min AMRAP:

 

1200m run

 

5 rounds of:

15 airsquats

30 sit ups

 

 

1000m row

 

 

5 rounds of:

20m lunges

20m bear crawl

 

 

Advanced Class:

 

A.  5 rounds for quality:

 

10 Strict hspu

5 Strict chest to bar

10 Ring rows

10 Strict t2b

 

TC 20min

 

 

B. 6 rounds for time:

 

250m row

20 deficit push ups (45lbs/25lbs plates)

 

 

C. 1 Round:

 

max L sit hold

rest 60s

max hollow hold

rest 60s

max plank