Gymnastics: Ring Dips Strength Option: 6 rounds alternating between each skill- :30 work/:30 rest (6 mins total) Level 1: Elevated Push...

Conditioning: For time: 10 Squat Snatch (155/105) 10x50ft Shuttle Runs 30 GHDs 10 Squat Snatch (155/105) 30 GHDs 10x50ft Shuttle Runs 10...

Strength: Week 1: Max Rep Bench Press @50-60% of 1RM - Rest 1:00 Burn Out Set: Max Reps @50% of the weight performed above Conditioning:...

Conditioning: Tabata Row (20 rounds, for distance): :20 Max Distance Row :10 Rest Mayhem Mini-Pump – Leg Day: 3 Rounds for Quality: 10...

Strength: EMOM 10: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean * After the 10 mins are complete, add weight and...

Strength: Week 1 20 Rep Back Squat (50% of 1RM) Conditioning: For time (each set): Every 4:00 (4 sets) 12 Toes to Bar 16 Burpee Box Jump...

Gymnastics Skill Review: Take this time to warm-up and practice form and efficiency in the gymnastic option that are you planning to do...

Conditioning: For time: 2000/1750m Row - Into... 200 Single Unders 50 Strict Abmat Sit Ups 150 Double Unders 50 V-Ups 100 Crossover...

Gymnastics: Handstand Push-ups 3 Max Effort sets, rest 1 min between sets: Level 1: Strict Deficit HSPU Level 2: Strict HSPU Level 3:...

Strength: Bench Press Bench Press: - Take 10-12 mins to build to a heavy single bench press * Rest a little longer than normal between...