Skill

A) for 10-15min:

Choose one for practice:

• HSW Ramp / Obstacle Course
• Free Standing HS
• rMU

B) EMOM 12:

1) 45s Ski Erg (VK)
2) 20-30 Double Crossover
3) 1 Set of rMU/ HSW Ramp/ Obstacle Course

Gymnastic Strength

A) EMOM 9-12:

1) 10-15 Kipping Ring Dip
2) 20-30s Chin Over Bar Hold
3) 20-30s L-Sit Hold

B) 3-4x For Quality:

• 10-15 Lu Raise (2x Plate)
• ”X” Reps of s. Hspu + 20-30s Hs hold
• 15-20 Banded Face Pull

C) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 1 Set of Ring Push Up
• 10/10 KB Gorilla Row