Gymnastics

Warmup

3 rounds

- 10 Hanging anterior shoulder rotations
- 10 Ring rows
- 10 Rocking push – ups
- 10 Tuck jumps

Strength or Skill

12x 40s on, 20s off
- Ring rows top hold
- Max Strict HSPU / Pike Push Ups / Box Pike Push Ups
- Max Barbell Reverse Curls
- Banded Triceps Extension

Gymnastics Warmup

- 10 Kipping Swings
- 5 Ring rows
- 5 Kipping Pull ups /C2B
- 5 Kipping HSPU
- 10 Burpees
- 10 Box Step ups
- 10 Box Jump

WOD
20min Amrap
- 35/30 cal row/ski/Echo Bike
- 30 Box Jumps over
- 30 C2B / Pull Ups / Ring Rows

- 35/30 cal row/ski/Echo Bike
- 30 Burpee to target
- 30 HSPU

- 35/30 cal row/ski/Echo Bike
- 30 C2B / Pull Ups / Ring Rows
- 30 HSPU