
Gymnastic Strength
4 Rounds
5-8 Strict pullups
5-8 Ring dips
10-14 Superman extensions
30-60 Sec plank hold
Metcon
20 min EMOM
Min 1: 30 Double unders + max DB STOH
Min 2: Rest
Min 3: 15 DB front squats + max pull ups
Min 4: Rest
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)

Gymnastic Strength
4 Rounds
5-8 Strict pullups
5-8 Ring dips
10-14 Superman extensions
30-60 Sec plank hold
Metcon
20 min EMOM
Min 1: 30 Double unders + max DB STOH
Min 2: Rest
Min 3: 15 DB front squats + max pull ups
Min 4: Rest
RX Age 17-44 (22.5/15KG)
RX Age 14-16 and 45-60 (17.5/12.5KG)
RX Age 8-13 (12.5/7.5KG)
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