Gymnastics

Warm up

2 rounds of

20 sec jumping jacks
10 sec rest
20 sec ground to overhead w/ plate
10 sec rest
20 sec plank hold
10 sec rest
20 sec box step-ups
10 sec rest
20 sec active 2 passive hang
10 sec rest

Hip & ankle mobility

Gymnastics for quality
E3MOM for 30min

ADVANCE
Odd: Pistol squats
Even: Legless rope climbing

INTERMEDIATE
Odd: Pistol squats on box
Even: Rope climbing

BEGINNER
Odd: Assisted pistols
Even: Rope descents