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GYMNASTICS CONDITIONING

7 EMOM PULL UPS (7 Rounds for reps)

Choose a level

Butterfly

Kipping Chest to Bar

Kipping Chin over Bar

Kip Pull Up as high as you can

Superman/Hollow Rock

5 Ring Rows

Pick a number you can maintain for 7 rounds, Unbroken

WOD

9-15-21-15-9 DL BJO (Time)

9-15-21-15-9

Deadlifts

Box Jump Overs

Basics-KB DL

RX-135/95,# 24/20″

RX+-155/115#, 24/20″

50-59-95/65#, 20/16″

60+-65/45#, Step Overs