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GYMNASTICS CONDITIONING

8 E2MOM Rope Climb Skills (4 Rounds for reps)

Skill Work Rope Climb

8 E2MOM

-3 RC Prog (pull self up from lying to standing)

-5 Foot hold from box to standing

-5 Foot hold on rope then stand

-1 Rope Climb (15′ or 12′) (RX)

-1 Legless Rope Climb (RX+)

WOD

5 x 4 AMRAP AS ROW SKI BIKE SNA (5 Rounds for reps)

5 Cycles

4 AMRAP

20 Air Squats

15 Cal Row, Ski or Bike

10 Snatches

1 min Rest between

Restart AMRAP each time

Score is reps per cycle

RX-75/55#

RX+-95/65#

50-59-55/45#

60+-45/35#