Accessory work

Every minute, on the minute, for 12 minutes (3 sets) of

Interval 1 – Ring Pull-Ups Scaled x 10 reps

Interval 2 – Full Support Hold on Low Rings x 20 seconds

Interval 3 – Handstand Marching on Box x 30 reps 15 each hand

Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

This is a great gymnastics practice session! Have fun with these movements and challenge yourself.

Conditioning

Five sets for max reps, each against a 3-minute running clock

Row 500 Meters

Seated Dumbbell Press for Max Reps

Rest 3 minutes between sets.