A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT EMOM 12

a)3-5 BAR MUSCLE UP

b)40″ HOLLOW HOLD

c)30″ NOSE 2 WALL HANDSTAND HOLD

d)40 DOUBLE UNDERS

C)CONDITIONING

4 RFT:

10 HSPU

15 BACK SQUAT(60/40)

20 KB SWING(24/16)

15 DOUBLE UNDERS

A)GWOD

10’TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT. EMOM 12:

a)6-10 STRICT CHEST TO BAR PULLUPS

b)30″ HOLLOW ROCK

c)4-8 STRICT HSPU

d)30″ L HANG

C)CONDITIONING

4 RFT:

5 BAR MUSCLE UP

15 KB SWING(32/24)

7 POWER SNATCH(50/35)

25 DOUBLE UNDERS

A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT EMOM 12

a)3-5 RING MUSCLE UP

b)40″ NOSE TO WALL HANDSTAND HOLD

c)40″ HOLLOW HOLD

d)40 DOUBLE UNDERS

C)CONDITIONING

4 RFT:

10 SHOULDER TO OVERHEAD (60/40)

15 TOES TO BAR

20 KB SWING(32/24)

25 SITUPS

A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT. EMOM 12:

a)6-10 STRICT TOES TO BAR

b)4-8 STRICT HSPU

c)40″ HOLLOW HOLD

d)3/3 KB WINDMILL

C)CONDITIONING

4 RFT:

5 TURKISH GET UP(24/16)

10 GOBLET SQUAT(24/16)

15 BURPEES

200 M MEDBALL RUN(9/7)

A)GWOD

10 MIN TO PRACTICE GYMNASTICS

B)GYMNASTIC CONDITIONING

ALT EMOM 9:

a)3-5 ECCENTRIC PULLUPS(5 SEC)

b)4-7 STRICT HSPU

c)40″ HOLLOW HOLD

C)CONDITIONING

FOR TIME:

150 DOUBLE UNDERS

100 WALLBALLS(9/7)

50 KB SWING(24/16)

1,5 MILES RUN