
Gymnastics Strength
20 min EMOM
Min 1: 15-30 sec chin over the bar hold
Min 2: 10 roll from hollow to arch
Min 3: 15-30 sec ring support hold
Min 4: 15-30 sec 90 degree pullup hold
Min 5: 15-30 sec ring dip hold
Metcon
12 Min AMRAP
6 Overhead squats
9 Pullups (RX+ C2B pullups)
12 Lunges (RX+ pistols)
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)

Gymnastics Strength
20 min EMOM
Min 1: 15-30 sec chin over the bar hold
Min 2: 10 roll from hollow to arch
Min 3: 15-30 sec ring support hold
Min 4: 15-30 sec 90 degree pullup hold
Min 5: 15-30 sec ring dip hold
Metcon
12 Min AMRAP
6 Front squats
9 Pullups (RX+ C2B pullups) (SC bent over rows)
12 Lunges (RX+ pistols)
RX Age 17-44 (60/42.5KG)
RX Age 14-16 and 45-60 (52.5/35KG)
RX Age 8-13 (42.5/30KG)
RX 5 rounds plus 3 reps
RX+ 3 rounds +6 OHS+9 C2B
RX 5 rounds 3 reps