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GYMNASTICS CONDITIONING

7 EMOM PISTOLS (7 Rounds for reps)

7 EMOM

Choose your level and perform 2 on each leg at the top of every minute

– Pistols

– Banded Pistols

– Holding on Pistols

– Sit on Box and stand up Pistols

– 5 Air Squats

WOD

20 AMRAP DL HSPU (AMRAP – Reps)

20 AMRAP

10 Deadlifts

10 Handstand Push-ups

You choose your Deadlift weight

Score is: DL Weight x Rounds completed

ie. 155# DL x 8 completed rounds is 1240 reps

225# DL x 4 completed rounds is 900 reps

95# DL x 14 completed rounds is 1330 reps

OPTIONAL ENDURANCE

OE: OPTIONAL END – 6x 250 Row/ :30 Rest (6 Rounds for time)

6 Rounds

250m Row

:30 Rest between