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ATHLETE

A. EMOM10
Min 1: 0:25 L-Sit
Min 2: 5-10 Chest to Bar Pullups/Pull-ups or Muscle Up Progressions

B. EMOM12
Min 1: 5-15 Burpees
Min 2: 10-40 Double Unders
Min 3: 80-100m Sandbag or Medball Run

GYMNASTICS SKILLS & DRILLS

A. EMOM12
Min 1: 10 Pistols or Pistol Progressions or 15 Air Squats
Min 2: 0:25 L-sit
Min 3: 5-10 Pullups or Pullup Progressions

B. EMOM12
Min 1: 5-15 Burpees
Min 2: 10-40 Double Unders
Min 3: 80-100m Sandbag or Medball Run