Gymnastics

Warm up

2 rounds of

10 ground to overhead
10 around the world
6 inch worm with 1-3 pushups
6+6 box step up
10 scapula pull
Accumulated 30sec handstand hold

Neck warmup.

Partner AMRAP 8x3min

RX
YGIG AMRAP 3
- 1 Up & over
- 2 bar muscle up
- 3 C2B

Rest 30sec

AMRAP 3
- 5m Handstand walk
- 6 alt. pistol squats
- 3 HSPU

Intermediate
AMRAP 3
- 1 up & over (assisted if needed)
- 1 bar muscle up or hips to bar (30sec practice)
- 3 pull-ups

Rest 30sec

AMRAP 3
- 10 shoulder taps (rubberbands)
- 6 alt. single leg squats on box
- 3 Negative HSPU

Beginner
AMRAP 3
- 1 skin the cat
- 2 pull-ups
- 3 T2B

Rest 30sec

AMRAP 3
- 5m wheel barrel
- 6 weighted cossack squats
- 3 pike push-up

Easy pace, concentrate on quality.