Thursday, Nov 16, 2023
Warm Up (conditioning)
2 sets (30 sec work/30 sec rest):

1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold

Gymnastics skill/strength (Time CAP: 20 min)
20 min AMRAP:

1) 3 reps of the complex:
Complex: 1 Strict TTB + windshield wiper (R) + 1 Strict TTB + windshield wiper (L)

2) Tuck to one leg extensions (rings)
3 sec hold each leg x 2 rep each leg

3) Single leg lift over the object (10/per leg)

4) 15 sec front support hold
20 sec 45° wall handstand hold
25 sec full wall handstand hold


5) 5/per leg
Box Pistol with Leg Lifts

EMOM 10 min:
10 Burpees

3 min rest

For Time:
100 Air squats
25 Strict Pull ups
75 Air Squats
20 Strict Pull ups
50 Air Squats
15 Strict Pull ups

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