Gymnastic Skılls&Conditioning
Every 2 Min For 10 Min(5R)
50 Double-Unders Or 50 Single Jump Rope
10 M HandStand Walks Or 3 Wall-Clımb
-Then-
Gymnastic&Conditioning
For Time:
30 Ring Muscle-Ups Or 30 Bar Muscle-Up -30 C2Bar Pull-Up
Starting on the 0:00, and every 3:00 thereafter:
250 M Row Or 0,8 Mil Assault Bike
6 Lateral Burpees over Rower
Cap Time:18 Min
-Then-
Gymanstic&Core Control
5 Round
10 Rower Pike Ups
20 Hollow Rock
10 Sec:Hollow Hold
Rest:1 Min