Saturday: Type = Strength and Metcon

Gymnastics: level 1: 3-4 sets: - hollow body rocks x10 sec; - 6-8 deadhang pull-ups; - 6-8 ring dips;

level 2: 3-4 sets: - tripod/frog stand x10sec; - 6-8 deadhang pull-ups; - 6-8 ring dips;

level 3: 3-4 sets: - tripod/frog stand x15sec; - 6-8 deadhang pull-ups; - 6-8 ring dips;

Metcon:

AMRAP 12mins

3 Handstand Push-ups. Sub negative HSPU or Seated DB Shoulder Press. 8 Deadlift @ 45% 12 Box Jumps

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