Gymnastics

Option A:

6 Rounds:
1:00 Light Row
15% Ring Muscle-Ups or Strict Chest-To- Bar

Option B:

EMOM x 10 (5 Rounds)
Even Minutes: 5-8 Ring Rows
Odd Minutes: 15s to 25s Ring Support Hold

Conditioning

 “Hopped Up”

Ascending Ladder for 7:00…
3 Thrusters (95/65), 3 Bar Facing Burpees
6 Thrusters (95/65), 6 Bar Facing Burpees
9 Thrusters (95/65), 9 Bar Facing Burpees
12 Thrusters (95/65), 12 Bar Facing Burpees
*Continue to add (3) repetitions to each movement until time is called.