Gymnastics Skill Day
1) 7 Minute AMRAP for Skill:
- Straight Leg Fall Outs x 3
- Arch Hold x 30 seconds
- Bar Kipping x 10

2) Every 90 seconds x 12 minutes:
- First 90 seconds - Supinated (Underhand) Grip Pull-Up w/(3-0-X-0) tempo x 5
- Second 90 seconds - Dip or Ring Dip x 5 or Dip or Ring Support Hold x 10-30 seconds

*If unable to perform strict pull-up and strict dips, use a box for support and focus on getting up to the top of the movement and slowly lowering yourself down each repetition.

3) 18 Minute Partner AMRAP:
- 40 (total) Split Jumps (20/leg)
- 20 Tuck Ups
- 10 Wall Walks

• Reps are split evenly and one partner works at a time. Sets can be broken up as needed.