Gymnastics Work 12 minutes
Ring MU Progression
RR 10 / Ring Pull Ups 5/ MU 1-3
Pistol Progression
Box Pistol 8R/L / Airborne Lunge x 5 R/L/ Pistol 1-5
HSPU
HS Hold 20 sec/Box HSPU 3/ HSPU 3
Conditioning
OHS-Push Ups-Run
21-15-9
OH Squats 95/65
Push Ups
**Run 200 m after each round
Post your scores to the Whiteboard.
Accessory Work 3-4 Rounds
Bent Over Rows x 5 R/L
Hollow Holds x 20 sec
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