Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets

Teams of 3. One sandbag off the ground the whole time.
One works while the others rest.

AMRAP 15 min, "Squatting Elizabeth + Fran"
21-15-9
Squat Cleans 50/35 kg
Ring Dips

21-15-9
Thrusters 30/25 kg

Pullups

Straight into:
"Diane climbs 6 min stairway to Helen"
1-1, 2-2, 3-3, ….
Deadlifts 100/60 kg
Handstand Push-Ups

3x
400m run (whole team runs)
21 KB 24/16kg
12 Pullup

(12 min time cap)

Straight into:
"Grace and Evil Karen", 15 min time cap
10 rounds for time of:
3 Squat Clean & Jerks 50/30 kg
15 Wall Ball
3 burpee OTM (all except person holding the sandbag)

1x Hang Power Snatch 2s. pause in the catch + 2x Overhead squat

Kevyt paino, n. 50-60% of max

15-12-9:
Power clean & Push jerk (50/35kg)

Time cap: 8min

50 HSPU

6 KB/DB Thruster (2x24/16)
6 C2B

On the Minute x 12

Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Build to a heavy single for the day, but not a max.

Squat Snatch

5-7 reps, 60-90sec rest

RPE 3-4

EMOM 10
High hang snatch + Hang snatch + Snatch

2 Rounds of:
Run x2
50 Thrusters 20/15kg
30 Pullups