Skill: HSPU & HS Walking

Strength:  Gymnastics Push/Pull

Every 3 mins x 4 Sets

:20-:30 Ring Support (or Ring Plank/Plank)

8-10 Inverted Bar Rows

:15-:20 Hand Stand Hold (Wall Facing) or HS walk x Length of Rig

Conditioning:

10-9-8-7-6-5-4-3-2-1 (13 Min Cap)

Strict HSPU

Goblet Squat

Comp: Strict HSPU, Double KB Front Rack Squats  (70/52 each)

Fitness: Start at round 8.Strict HSPU, 52/35

GPP: Pushups or Seated DB Press, 35/25

Health: Pushups, 25/20