Gymnastics Skill Work
Warm-up then 12 minutes of the following Skill Work (Pick 1 Option):
Option 1. Intermediate Skill Work
A. 20 sec Hollow
B. 10 Superman
C. 8 Bar taps
D. 30 flutter kicks
E. 20 sec ea. side plank
Option 2. Advanced Skill Work
A. 20 sec hollow hold
B. 20 sec handstand hold
C. 3 Ice cream makers
D. MU +Ring Dip + 5 second ring support hold + 5 second bottom of dip hold
E. 50 DU’s
Fitness Workout
5 rounds for time of:
20 Box step ups
20 Wall balls
Performance Workout
Complete the following for time:
50-40-30-20-10
Toes to bar
Wall balls
Cash Out options
A. 30 BURPEE muscle-ups for time
B. 30 Burpee pull-ups for time
C. 30 Burpees for time
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