1. Gymnastics Strength

3 sets, not for time, for quality:

Advanced

40 ft handstand walk

20 GHD sit-ups

5 strict muscle ups

Notes: Scale with 3-5 kipping

Intermediate

40 Nose to wall shoulder touches

10 GHD sit-ups to parallel

8 box supported muscle ups/ring dips

2. Mental test

On 1min until failure:

5 Toes to bar

7 Handstand push-ups

9 Hang power clean 135/95#

Notes: Play with scaling the numbers before you scale the movements. 

3. Gymnastics Conditioning

6 Strict Deficit Handstand Push-ups

rest 1:00

6 Strict Deficit Handstand Push-ups

rest :45

5 Strict Deficit Handstand Push-ups

rest :30

4 Strict Deficit Handstand Push-ups

rest :15

4 Strict Deficit Handstand Push-ups