WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MINS. OPEN ADVANCED GYMNASTICS PRACTICE
L- POSITIONS (L-HOLD, HANGING L, L-PULLUP)
ROPE CLIMB
MUSCLE UP
HANDSTANDS
SKIN THE CATS

WOD:
(20 MIN. TIME CAP)
21-15-9
RING DIPS
KB SWINGS 70/53
1 MIN. REST
9-15-21.
KB SWINGS 70/53
WEIGHTED SITUP 70/53
1 MIN. REST
3 ROUNDS
15 GOBLET SQUATS 70/53
15 LATERAL JUMPS OVER KB