Fitness
Gymnastics
3 sets
30 second bar hang
Rest 30 seconds
30 sec ring support hold
Rest 30 seconds
WOD
"R2-D2"
6 rounds
Row 10/8 calories
10 alternating dumbbell snatch (35/25)
Rest 1 minute
Performance
Gymnastics
3 sets
45 second bar hang
Rest 30 seconds
45 second ring support hold
Rest 45 seconds
WOD
"R2-D2"
6 rounds
Row 10/8 calories
10 alternating dumbbell snatch (50/35)
Rest 1 minute
Competition
Gymnastics
3 sets
1 minute bar hang
Rest 30 seconds
1 minute ring support hold
Rest 1 minute
WOD
"R2-D2"
6 rounds
Row 10/8 calories
10 alternating dummbell snatch (70/50)
Rest 1 minute