Gymnastics

Warmup

3 rounds

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

Strength or Skill

3rounds of:
- 5-10 Top half dips + 5 – 10 Bottom half dips + 5 – 10 Dips
Rest 60s between rounds

3 rounds of:
- 5 - 10 Top half pull ups + 5 – 10 Bottom half pull ups + 5 – 10 Pull ups

Rest 60s between rounds

Gymnastics Warmup

- 10 Kipping Swings
- 5 Ring rows
- 5 Kipping Pull ups
- 5 Kipping HSPU
- 10 Burpees

WOD
8x 3 min on / 1min off (Alternate A with B)
A)
Amrap:
- 12 cal echo bike
- 9 Burpees to target
- 6 HSPU
B)
Amrap:
- 12 cal row
- 9 Burpees to target
- 6 Pull ups