Gymnastic Skill
3 Rounds at each Station
1- Hollow, arch, lat pull x10
2- 6-8 Tempo ring rows
3- 3-6 Jumping bar muscle-ups
Gymnastic Efficiency
Emom 8
Opt 1: Bar muscle ups
Opt 2: C2B
Opt 3: Pull ups
Notes: Aim to add more reps to the gymnastic efficiency section.
Power Endurance
Amrap 7
3-6-9-12 Ladder
Toes-to-bar
Clean and Jerk 60/ 40