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ATHLETE

A. EMOM10
Min 1: 5-10 Pull-ups or pull-up progressions
Min 2: 5-15 Ring or Box Dips

B. “Max Out”
3 Rounds:
In 2 minutes:
Row 250/200m*, then max burpees in remaining time
Rest 1:00
In 2 minutes:
Row 250/200m, then max Slamballs in remaining time
Rest 1:00
In 2 minutes:
Row 250/200m, then max AbMat Situps in remaining time
Rest 1:00

*Consider Biking or using Ski Erg when available during some sets for a change of pace!  Bike 12-15/8-10

GYMNASTICS SKILLS & DRILLS

A. Bridge work: 2 sets of 20 reps: short bridge, straight bridge.  Full bridge attempts x 5

B. 5 sets:
10-12 Tough Ring Rows
5-15 Ring or Box Dips
10 Med Ball V-up passes

C. 12-15min AMRAP
50 Double Unders
20 Paralette Pushup Shoot Thru Pull-ups (Modified is burpee jump-pullups)