Gymnastics

5 min Warm-up

• Shoulder

Strength

15 min Alt EMOM

• 8 – 10 Pull-ups
• Rest
• 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

• 400m Run
• 30 Wall Balls (20/14)
• 10 Burpees

21 – 15 – 9

• Assault Bike
• KB Swings (53/35)

Tabata Warm-up

• L-Sits
• Kick-ups
• Hollow-Bodies
• Planks

Skill Development

8 Min EMOM

• Handstand Practice

Strength

30 min AMRAP

• Row (Max Distance at Recovery Pace)
• 10 Pull-ups every 1k

Tabata Warm-up

• L-Sits
• Handstand Kick-Ups
• Light KB Shoulder Presses
• Hollow-Bodies

Skill Develoment

10 Min EMOM

• Max Free Standing Hand Stand

Conditioning

18 min ALT EMOM

• 6 – 8 x Toes-To-Bar
• 6 – 8 x Dips
• 1 x 45ft Body Weight Sled Pull

Alt Tabata Warm-up

• Bar Hollow Body
• Sit-up / V-ups
• Light Sled Push
• Handstand Hold

Conditioning

15 min E90S

• 45ft Sled Pull (Body Weight +)
• 4 Box Jumps Overs
• 6 GHD Sit-ups

5 min Rest

15 min E90S

• 45ft Sled Push (Body Weight+)
• 4 Box Jump Overs
• 6 Toes-To-Bar

8 min Warm-up

2 rounds Squat Therapy

• Ankle Mobility

Strength

20 min E2MOM

• 3 – 5 Back Squats (increase weight each round)
• 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

• 5 pull-ups
• 10 Hand Stand Shoulder Taps
• 10 Weighted Lunges (2 x 35kb / 25kb)

Alt Tabata Warm-up

Strength

20 min ALT EMOM

• 8 pull-ups
• 8 toes-to-bar
• 8 Handstand push-ups
• 8 Dips

Conditioning

12-min AMRAP

• 5 GHD Sit-ups
• 7 burpee over the ball
• 100ft 80lb Bear Hug Ball Carry

If you are waiting for GHDs – Hold a High Plank

Conditioning

For Time

• buy-in: 400m run
• 4 rounds
  • 8 Toes-to-bar
  • 16 KB Swings (53/35)
  • 24 Thrusters (45/35)
  • 150 yard Overhead Carry (45/35)
• Cash-out: 400m run

Warm-up (8min Cap)

5 rounds

• Rowling (
• Ball Thruster for each meter away from 100 – 5 max. (50/30)
• Hand Stand Kick Up

Strength

10 min AMRAP

• 3 – Handstand Push-Ups
• 4 – Bear Hug Ball Box Carry Overs (80/50)

Goal: 8+ Rounds

Conditioning

For Time: (18 / 20 min Cap)

buy-in: 10 Seated Shoulder Presses (35/25)

• 3,000k Row
• Every 2 min 10 Seated Shoulder Presses (35/25)

8 min Warm-up

2 rounds Squat Therapy

• 1 min Squat Hold (use counter-balance as needed)
• 5 -8 Russian Baby Makers
• 5 – 8 Rack Assisted Squats (focus on upright spine)
• 5 Overhead Squats (Bar, KettleBells, etc)

Strength

15 min E90S

• 3 – 5 Front Squats (increase weight each round)
• + 2 body weight lunges (warm-up for the conditioning work)

example: 45, 75, 95, 125, 135, 165, 185, 215, 225, 255

Conditioning

15min AMRAP

• 40ft back rack walking lunge (95/65)
• 5 ring dips
• 40ft front rack walking lunge (95/65)
• 15 hand release push-ups

Warm-up

2 Rounds 4-min (20/10) Tabata

• Front Scale Left Leg
• Front Scale Right Leg
• Back Scale Left Leg
• Back Scale Right leg
• Handstand Kick-up and Hold
• High Plank
• Low Plank
• Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

• Max Strict Pull-ups in 30 seconds
• Max L-Sit Hold
• Max Wall Walk
• Max Sled Pull (at least body weight)

Conditioning

10 Rounds

• 20 / 16 cal Row
• 25m Ball Carry (80lb / 50lb)