Gymnastics

Warm up
10min

Gymnastics for quality
15min
WOD skills practice

Gymnastics WOD
EMOM 30min

10 alt. Pistol squats
8 T2B
6m handstand walk
4 high box jumps
2 Ring Muscle up

Scale as needed

Clean & Jerk 15 RM

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Gymnastic Strength

5 rounds, 20sec ON, 40sec OFF

1) Bottom of Ring Dip
2) Chin Over Bar
3) GHD Extension Hold
5) Rope L-Hang/Straddle Hang

RPE 4-5

Scale if needed (time, movements).

Four rounds of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

20 Thrusters (barbell) 20/15kg
40 DU
12 T2B

Scaled:
20 Thrusters 20/15kg
50 Singles
20 Hanging knees to chest

Warm Up:
R2R
10 KB Swings
20 MB Sit ups
30 Air Squats
40 Jumping Jacks
Stretch
R2R

Skill:
Rope Climb
*** PVC Thrusters - let's make the move as close to perfect as possible, before we go into this brutal number of reps!

WOD:
14.5
21-18-15-12-9-6-3
Thrusters (95/65)
Burpees

Cash Out (if there is time!)
Max L-sit

Warm Up:
R2R

3 Rounds of:
Hold bottom of squat for 15 seconds
10 Tuck jumps

PVC windmill
PVC pass throughs
R2R

Skill:
Front Squat
3 x 80%
12 Ring Dips
3 x 85%
12 Ring Dips
3 x 90%
12 Ring Dips

WOD:
14.4
You have 14 minutes to complete as much as possible!
60 calorie row
50 T2B
40 WB's
30 Cleans (135/95)
20 MU

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

EMOM x 8

20-30 DU / or practice 20-30s