Fitness
Gymnastics
10 minute EMOM
Evens-10 ring swings
Odds-30 second top of pushup hold
WOD
"Wet Bandits"
4 rounds for time
20 pushups
20 single arm db hang clean and jerk (35/20)
10 burpee pullups
Performance
Gymnastics
10 minute EMOM
Evens-10 ring swings
Odds-30 second handstand hold
WOD
"Wet Bandits"
4 rounds for time
20 pushups
20 single arm db hang clean and jerk (50/35)
10 burpee pullups
Competition
Gymnastics
10 minute EMOM
Evens-10 ring swings
Odds-30 seconds practice freestanding handstand
WOD
"Wet Bandits"
4 rounds for time
30' handstand walk
20 single arm db hang clean and jerk (70/50)
10 ring muscle ups
Notes:
For the gymnastics portion we will be working on skills at a low intensity. Focus on perfect technique and hitting your positions. For the workout the goal is to keep your breaks to a minimum. You can break the db clean and jerks up between arms as needed.