MONDAY

Gymnastic Strength

9-minutes/3 Rounds

·       1^stmin: Ring Rows or Ring Pull-ups or MU’s

·       30 seconds rest

·       2^ndmin: L-sit holds – rings, bar, or floor.

·       30 seconds rest

Focus:

·    Building core & shoulder strength & stability

·    Engaged core and lats.

WOD

6 Rounds for Time:

15-minute CAP

·       1-3 Wall-walks

·       10-15 Sit-ups/GHD’s

·       20-40-60-60-40-20 Double-unders

Focus of WOD:

· Gymnastics

· Building endurance and rhythm in movements

· Maintaining volume for each round