Gymnastics Conditioning

Alternating, On 30s x 6mins

1- 10/8 cal bike
2- 6 pistols
CFO Class: Gymnastics Skill

5 sets for practice
3-5 Hips to Rings
3-5 Tight ring muscle ups
CFO Class: MetCon

On 3mins x 12mins for slowest interval of:

12 Hang squat clean 135/95lbs
21 Bar facing burpees


Athletes should expect to get some work to rest ratio with this one. The idea with intervals is to push to get as close to our threshold as possible without going past it until we can afford to on the last round for that final push.
Midline Accessory

5 x 5 Dragon Flies