Gymnastic Conditioning (in class)
2 Rounds:
40% of Max Ring Muscle-ups / strict pull-ups + 100 Double Unders
30% of Max Ring Ring Muscle-ups/strict pull-ups + 100 Double Unders
20% of Max Ring Ring Muscle-ups/pull-ups

Rest 3 Minutes Between Rounds

“Crash Course” (in class)
AMRAP 15:
27/18 Calorie Assault Bike
21 GHD Sit-ups/ V-ups
15 Chest to Bar Pull-ups
9 Sandbag Cleans AHAP

Body Armor / Midline
3 Giant Sets:
8 Glute Ham Raises
24 Hip Extensions
Max Effort Parallete L-Sit

Rest 2 Minutes Between