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