Gymnastics Strength

Isometric Hold

12min EMOM

Min 1: 12-22 sec Hold top of Pullup / ring row

Min 2: 42 second handstand hold

Min 3: 20 Second bottom of dip/push-up hold

 

Metcon

12-9-6-3

Bar Muscleups

Box Jumps 30/24”

 

Scale for BMU = 12 pullups /ring rows + 12 Dips/ push-ups, 9 pull-ups + 9 Dips, etc

10 min time cap

 

Accessory

3 rounds

8 Bench Press AHAFA

8/arm Kettlebell row