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Gymnastics Strength

16 min EMOM

Min 1: 30-40 sec plank

Min 2: 8-15 ring rows

Min 3: 20-40 sec handstand hold

Min 4: 10-15 leg raises


Metcon

25 min AMRAP

400m run

30 Air squats

20 KB swings

5 Burpee pullups


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)


Gymnastics Strength

16 min EMOM

Min 1: 30-40 sec plank

Min 2: 8-15 ring rows

Min 3: 20-40 sec handstand hold

Min 4: 10-15 leg raises


Metcon

25 min AMRAP

400m run

30 Air squats

20 KB swings

5 Burpee pullups


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)

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