Gymnastics Conditioning

6 Minute AMRAP:
Strict Handstand Push-ups / Dumbbell Strict Presses / Push-ups

Every Minute including 0:00 do 3 Bar Muscle-ups / 3 Pull-ups / 3 Pause Ring Rows

Work

“Uplifting”

Ascending Ladder for 10:00
3 Box Jump Overs @ 24/20
3 Toes-To-Bar
3 Push Jerks
3 Chest-To-Bar Pull-ups

6 Box Jump Overs @ 24/20
6 Toes-To-Bar
6 Push Jerks
6 Chest-To-Bar Pull-ups

…continue to add 3 reps to each movement until 10 minutes is up

Barbell at 155/105

Home Gym

EMOM x 6: 3-6 Push-ups

THEN

10 Minute Ascending Reps AMRAP:
3 Squat Jumps
3 V-Tucks (touch heels)
3 Dumbbell Push Presses
3 Bent Over Rows