Warm-Up:
Gymnastics Warm-Up – Day 2
12 minute AMRAP for quality:
Level 1:
10 Kips Swings
10 Strict Pull-Ups (w/band) or Ring Rows
10 Sec Tuck Hang/ Tuck Ring Support
10 Kettlebell Swings
10 Hollow Raises
Level 2:
5 Muscle-Up Row (w/turnout)
5 Butterfly Pullups
3 Weighted Strict Pullups
2 Skin the Cat
10 sec L-sits (Hang/Ring/Paralette)
3 Reverse Grip Leg Lift Handstand w/ wall
Strength:
7 x 1 High Hang Clean + 1 Push Jerk
* Rest 60 Seconds
** As Heavy As Possible
Conditioning:
5 Rounds For Total Working Time of:
32 Split Jumps
14 1 Arm Kettlebell Swing (53/35) (7 Each Arm, In Any Order)
* Rest 1:1
** Swing Kettlebell To Eye Level