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Gymnastic Skills

Complete 3-4 Rounds

L1:

  • 5 Kip Swings
  • 5 sec L-Sit Progression (tuck holds)
  • 5 OHS

L2:

  • 5 Ring Inverts
  • 10 sec L-sit
  • 4 One Leg Squat onto Box/side

L3:

  • 5 Skin the Cats (tempo: 3/2/3/2)
  • 15 sec L-sit on rings
  • 6 One Leg Squat onto Box or Free-standing/side

Metcon:

5 Rounds for Time of:

  • 200m Run
  • 20 DB Hang Clean and Get overhead (press/push-press or jerk)
  • Rest 90sec

*Use 40-45% of 1RM push press and complete sets unbroken.

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