A. Gymnastics 15 min – Choose:
- One Push Movement: Hand Stand Push-ups or Ring Dips (5 strict + 5 kip or 20 second hold on rings or wall)
- One Pull Movement: 5 strict + 5 kipping pull-ups or 5 ring pull-ups + 5 kips on rings
- One Ab Movement: 15-20 reps
- (other options pistols, DU, or other weaknesses) Cycle through for 15 mins
B. 5 Rounds- 3 minutes on 1 minute off (20 mins):
- 3 Deadlift (225/135)(155/115)
- 6 Push-ups
- 9 Air Squats
*Pick up where you left off from last round for score
C. 3x
- 5 Candlestick to stand
- 5 ea. Front Rolls Back Rolls
- 20s Headstand holds
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