Gymnastics

Skill / Technique (20 Min)

C2B / Pull-Ups (10 Min)
2× 5 Kip/Beat Swings
3× 3 Kip-to-Hip Drive
3× 3 Pull-Ups with slightly bent arms*
3× 2–5 Kipping Pull-Ups*
3× 2–5 Kipping Chest-to-Bar Pull-Ups*

(Optional Advanced)
*3× 3–5 Butterfly

Handstand Push-Ups (10 Min)
3x 3 Wall Kick-Ups*
3× 5 Negative HSPU, bent legs*
3× 5 HSPU starting with head on mat*
3× 2–5 Kipping HSPU against wall*

(Optional Advanced)
*3× 3–5 Deficits

Conditioning

20 Min AMRAP:
5-10 C2B/Pull-ups (scale: banded / jumping / strict)
8 HSPU (scale: box HSPU / hand-release push-ups)
20 Walking Lunges (bodyweight)
15/12 Cal Row (or Bike/SkiErg)