GYMNASTICS

WARM UP

AMRAP 5 :

-5 kip swings

-5 push-ups

-10 jumping jacks

AMRAP 5 :

-10 kipping knee raises or lying toes-to-bars -5 down unders

-10 Lunges

SKILLS

EMOM 10 :

-40m single-arm DB overhead carry #22.5/15Change Arm every Round

CONDITIONING

“BODYWEIGHT NINJA“ AMRAP 20 :

-15 Pull Ups / banded / seated

-30 Air Squats

-15 Toes To Bar / Knees To Elbow

-30 Prisoner Reverse Lunges

*Score: number of rounds