Gymnastics Conditioning

On 1min x 21mins

Min 1- 15/12 cal row
Min 2- 50% bar muscle ups
Min 3- 40% ring dips
Gymnastics Technique

a) Freestanding handstand hold
Practice 5mins

b) 5 x 12 Piked parallette box hspu
CFO Class: MetCon

As many rounds as possible in 25mins of:

20 Chest to bar pull-ups
20 Box jump overs 24/20″
20 Thrusters 95/65lbs
20 Burpees

If we glance to the movements we would expect high intensity today, but this would be an error in judgement. We should first look to the time domain; being 25mins, we should expect a long slow burn. A break up strategy from the begining will be important to maintaining our efforts.
Power Conditioning

On 2mins x 10mins of:

10/7 cal row + 3 HAP wallballs
Midline Accessory

5 sets
10 strict toes to bar
40 Plate Russian twists 45/25lbs