Gymnastics skill work: E3MOM x 4 rounds:  100 meter run 40 double unders X amount of ring muscle-ups or ring MU practice   Strength: E2MOM x 4 sets:  Push press 10-8-8-8 Set 1 - 10 @ 60% of 1RM push press, Set 2 - 10 @ 63%, Set 3 - 8 reps @ 63%,...

Gymnastics Skill Work: Handstand walk practice 5 rounds: 12/9 calorie Assault bike 25' handstand walk Rest 2:00 between sets Workout of the Day: "Let's Hang Out" AMRAP with a partner in 7 minutes: Partner A:  Medicine ball hang hold (20/14) Partner B:  Burpee box jumps (24/20) -Switch as needed...

Gymnastics Skill Work: Not for score:  AMRAP in 7 minutes: 3 inchworms 6 4-count L-sit flutter kicks 9 strict ring dips -Rest 2 minutes. Then EMOM x 10 rounds: 1 wall climb 1 wall-facing strict HSPU Workout of the Day: "Bike, Pull, and Lunge" EMOM x 15 minutes: Min 1:  17/9 calorie Assault bike Min...

Gymnastics Skill Work: 7 minutes for practice: 5 strict CTB pull-ups 25' handstand walk 5 strict toes to bar 25' handstand walk Workout of the Day: "Go Flex" AMRAP in 12 minutes of: 5 HSPU 10 bench press (135/85) 15 push press (95/65) 20/10 ring dips ...

Gymnastics Skill Work:  Ring or Bar Muscle-Up practice 5 rounds, not for time: 40% max ring or bar muscle-ups 200 meter recovery run between setsCash out: 3 giant sets: 100 ft single DB overhead carry (left) :15 second L-sit hold 100 ft single DB overhead carry (right) :15 second L-sit...

Gymnastics skill work: 5 rounds: 2:30 bike or row Choice from one of the below:Option 1: 1 strict ring muscle-up + 3 kipping ring muscle-ups + 5 strict ring dipsOption 2: 40-50% of max ring muscle-upsOption 3: 4 pull-ups + 3 toes...

Gymnastics skill work:  Bar MUs Part A:  10:00 Practice Part B:  5 rounds: 1:30 recovery bike or row "X" bar MUs or technique work Workout of the Day: "High Speed, Low Drag" AMRAP 5 minutes: 10 calorie row 5 burpees over rower (lateral) rest 3 minutes, then AMRAP 5 minutes: 10 box jumps (30/24) 5 burpees to a plate (45/25) -Compare to 7/24/18...

Gymnastics Skill work:  10 minutes TTS TOURNEY OF CHAMPIONS SEEDING WORKOUT #5!   Workout of the Day: "JT"  21-15-9 reps of: Handstand push-ups Ring dips Push-ups -Compare to 10/19/18...

Gymnastics skill work: E3MOM: 15/12 calorie row 40 double unders X amount of ring muscle-ups or ring MU practice   Workout of the Day: "Hold Em High" AMRAP in 9 minutes: 30/24 calorie row 30 hand release push-ups 30 alternating DB snatches (50/35) -Compare to 3/27/18 ...

Gymnastics skill work:  Sit-ups + HSPU 6 rounds of a 1:00 window: 20 AbMat sit-ups + max kipping HSPU in time remaining. -Rest 1:00 between each round   Conditioning work: AMRAP 2:30:  Burpee box jump overs Rest 1:00 AMRAP 1:30:  Burpee box jump overs Rest 1:00 AMRAP :30:  Burpee box jump overs -RX box is 24/20,...