Gymnastics
**
**Beginner

3 rounds

20-35sec pike box HS hold
20-35sec hollow hold progressions
100ft double or single OH KB/DB carry

1min 30sec rest

3 rounds

4-5 beginner pull ups
8 seated box pistols E/L (lower box from last week)

1min 30sec rest

3x10 box supported bar kips

Intermediate

3rounds

30-50sec pike box HS hold (or wall if can kick up)
30-50sec hollow hold
100ft double or single OH KB/DB carry

1min 30sec rest

3rounds

3-5 CTB strict pull ups (or normal)
8 ring supported pistols (or ankle raised, or foot behind foot support) E/L

1min 30sec rest

3x 6 low amp tight kips + 6 high amp tight kips with cone between legs

Advanced

3rounds

35-60sec+ wall HS hold (or partner hold)
35-60sec+ hollow hold
100ft double or single KB/DB carry

1min 30sec rest

3rounds

3-5 heavy weighted strict CTB pull ups
8 weighted pistols (or paused pistols) E/L

1min 30sec rest

3x14 bar kips with cone between legs (alt between 1 low amp tight kip + 1 high amp tight kip)