Gymnastics

Burn Out

Every minute on the minute for 12 minutes Set 1 – 25 double unders ( or attempts) Set 2 – 10/8 HSPU Set 3 – 12 box jumps AFAP 4 sets each for time: 25 yd prowler push 25 yard burpee broad jump Rest as needed.

Super Bad

3 sets of: 1 rope climb Rest 60 seconds 10 HSPU Rest 60 seconds 15 alt pistols Rest 60 seconds Amrap 10 min: 5 burpees 10 T2B 15 wall ball (20/14)

Red Nation

3 sets of: Max reps rope climbs in 45 sec Rest 90 seconds 10 HSPU OR 30-45 sec HS hold on wall Rest 90 sec 30-45 second L sit hold Rest 90 sec Every 5 minutes for 25 minutes: 5 slam ball get ups (20/12) 400m run 15 C2B pull-ups

2 Legit 2 Quit

3 sets: 4 muscle ups (6 pullups/6 strict dips) Max set of strict HSPU* Max L sit hold (accumulate at least 30 sec)** *2 Abmats not allowed **The farther upfront the hip on L-Sit, the harder the L-Sit For time: 4 rounds 50 double unders 30 wall ball (20/14) 15 Deadlifts (205/135)

Jaded

Every 2 minutes for 12 minutes (6 sets) Sets 1&4: 2 rope climbs Sets 2&5: 45 second L sit Sets 3&6: 20 shoulder taps on the wall Then For time: 1000m row 20 HSPU( strict) 30 Ring dips 40 push ups

Body Weight Ninjas

2 sets, in a 60 seconds on, 60 seconds off format: Muscleups Weighted Pistols Chin ups L-sit hold Then: EMOTM 9: Minute 1- max T2B in 30 seconds Minute 2- max cals on erg or assault bike in 30 seconds Minute 3- max ring dips in 30 seconds

Abs of Steel

3 Sets of: 45 sec plank hold Rest 15 sec 45 seconds hollow rocks Rest 15 seconds 30 sec Russian kb swings Rest 90 seconds Then 4 Rounds for time: 100m farmers carry (53/40) 10 dual kb front squats (53/40)

Gymnastics Strength

7 Rounds NFT 30 sec Hollow Hold on the ground – pointed toes 30 sec Arch Hold on the ground – pointed toes 6 – V-Ups 20 Sec Hollow Push-up Hold 20 sec Hollow Bar Hang with scapular retraction[Advanced Gymnastics Hollow Hold on Rings w/false grip] 6 – Hollow Pull-ups – no arch on the back […]