Essentials:
A.
15 min Skill Work
Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups….
B.
Team of 3-4 people
20 min AMRAP
Power snatch x 30 reps
Hanging Knee Raises x 60 reps
Squats x 90 reps
Fitness/Performance:
A.
15 min Skill Work
Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups….
B.
Team of 3-4 people
20 min AMRAP
Power snatch x 30 reps 100/70
Toes to bar x 60 reps
Squats x 90 reps