Gymnastic Conditioning
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

Deadlift
Build to a Heavy Set of 8

Hang Power Clean
Build to 3 Rep Max

Back Squat
Build to 10 Rep Max

Push Press
Build to 6 Rep Max

5x
4 x 90sec ON / 30sec OFF (easy 50-60% effort)
- Row
- Ski
- AB
- Run
2min Rest

“Foul Ball”
3 Rounds For Time:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

Intervals (team), repeat 3 rounds (=ABABAB)

In teams of 2:

Alpha:
5 burpees, while partner does Wall Sit
5 burpees, while the other partner does Wall Sit
400 m run, banded together

3 min rest

Beta:
15 Slam Ball Over Box + Burpee
250m Row + 250m Row (partner does SL Balance Board + change legs at 125m) (500m on AB + Swiss ball balancing on knees)

3 min rest

for time

row 3km

perform every 3 minutes 7 thrusters 65/55/45/37,5/32,5kg

Run 5km

rest 10 minutes