Wednesday, 10/24/2018

A. Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
B. 3 sets for max reps of:
60 seconds of Wall Ball (14/20)
60 seconds of Rest
60 seconds of Power Cleans (95/135)
60 seconds of Rest
60 seconds of Box Jumps (20/24)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
Ninja: Same
Bonus:
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+