Gymnastics Strength: Ring Dips

EMOTM x 6 Mins

5-10 Ring Dips/Ring Pushups/Parallette Push ups

Alt . Tabata x 4 Mins (8 full sets… 4 of each)

Hollow Hold

Arch Hold

*20 secs of hold-10 sec rest

*Alt. between Arch and Hollow holds each set

Conditioning:

Every 2:00 x 6 Mins (3 sets)

10 Alt. DB Snatch

15 Pushups

20 Situps

rest 1:00

3 Rounds for Time:

10 Alt. DB Snatch

15 Pushups

20 Situps

*Score is total time… so if it takes someone 3 mins to do the 3 RFT then their score would be 10mins (6 min EMOM + 1 min rest + 3 mins of RFT)

Comp: 70/50, 15 Pushups, 20 Situps

Fitness: 50/35, 15 Pushups, 20 Situps

GPP: 35/25, 10 Pushups, 15 Situps

Health: 25/15, Assisted Pushups, 10-15 situps