Core Strength:

“Durante Core” –
1) Hollow Rocks (10 reps)

2) V-Ups (10 reps)

3) Tuck ups (10 reps)

4) Hollow Hold (10″)

x3 Sets.

Rest 1′

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict Ring Dips
ME Strict Chinups

Rest 2′ between rounds

Conditioning:

TABATA Air Squats

Rest 1′

TABATA Pushups

Rest 1′

TABATA Situps

then 10′ Mobility

Core Strength:

Bicycle
3×20 (Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

4 Wall Climbs
4 Rope Climbs
Rest 2′ between rounds

Conditioning:

10′ AMRAP –
10 Burpee-Pullups
20 Mountain Climbers

then 10′ Mobility

Skills:

11.30: HS/HSPU

12.15: Kipping Pullup

13.00: R.Swing/A.Swing

13.45: Kb Snatch

Core Strength:

Around the World (Tuck)

3×10

(Rest 1′)

Gymnastics Strength:

4 Rounds for Quality of –

ME Strict HSPUs
ME Strict Mixed Grip Pullups

Rest 2′ between rounds

Conditioning:

EMOM 10′

3 Forward Rolls

6 Burpees

then 10′ Mobility