A) Gymnastics Conditioning
On the 2:00 x 5 Rounds
12 1-Arm OH Walking Lunge (35/25)
12 Push Ups
8-10 Hanging Scap Forward Circles

B) 10:00 AMRAP
10 Kipping Pull Ups
15 Wall Balls
20 Abmat Sit Ups

5×4:00 AMRAP
80 Double Unders
5 Clean & Jerks (95/65)
Max Hollow Hold/L-sit hold
*Rest 1:00 Between AMRAPs

25:00 EMOM
1st: 6 Bench Press
2nd: 20 MB G2O
3rd: 20 V-Ups
4th: 12 Lateral Lunges (6R/6L)
5th: 100 Single leg Single Unders (50R/50L)

A) 10:00 Strength
5×2 Front Squats @ 85-87.5%
:30 Wtd. Plank (45/25)

B) 12:00 Ladder
21-18-15-12-9
KB Swings (53/35)
Kipping Pullups

Partner Workout!
28:00 AMRAP
As a pair accumulate…
20 Laps
100 cal Row
40 Sled Pushes (Down = 1) (160/115)
5:00 Plank Hold
*Split up reps however you want
*Execute in whatever order you want

For Time (28:00 Cap)
Buy In: 1000m Row or 6 “L” Laps
40 Abmat Sit Ups
40 OH KB Swings (53/35)
40 Walking Lunges
40 MB Squat Cleans (20/14)
40 Walking Lunges
40 KB Sumo DL High Pulls (53/35)
40 Abmat Sit Ups
Cash Out: 1000m Row or 6 “L” Laps