Skill

Gymnastics Conditioning
For Quality:
30 Strict Chest to Bar Pull-ups
30 Strict Handstand Push-ups / 10 Wall-Walks
30 Strict Pull-ups
30 Push-ups
30 Ring Rows
30 Strict Ring Dips / Difficult Push-ups

Work

“Impressed”

AMRAP 20:
1 Rope Climb / 5 Strict Supinated Pull-ups
12 Double Dumbbell Push Press (50/35) (unbroken)
1 Rope Climb / 5 Strict Supinated Pull-ups
100 Meter Wreck Bag Run (50/35) / Heavy 50m Walks

CompTrain

Front Squat
3×2 @ 80%
1×1 @ 83%, 86%, 89%, 92%

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest