Gymnastic Skill:

level 1- 3-5 sets:

  • hollow body rocks x10 sec
  • 5 ring dips
  • 5 ring rows

level 2 - 5 sets of:

  • tripod/frog stand x10sec
  • 5 ring push-ups
  • 5 dead hang pull-ups

level 3 - 5 sets of:

  • tripod/frog stand x15sec
  • 2 muscle-ups or 4 muscle-up rows
  • 5 L-pull-up

Metcon:

As Many Rounds as Possible in 15 minutes of:

  • 5 pull-up
  • 10 push-up
  • 15 squat

Finisher: 2-3 plank holds.

30sec, 60sec, 90sec, 120sec duration for each set, depending on level. Rest 2mins between sets. Add weight if you can!

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