PERFORMANCE/FITNESS
A. Gymnastics Skill Work x 15 minutes
Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets
Pulling
  1. Rope Climb
    1. Legs or Legless
  2. PegBoard
  3. MU
    1. Kipping
    2. Any Kipping Drills
  4. CTB Pullup or Pullup
    1. Banded. Spotted.
    2. Any Vertical Pulling Progressions
  5. Feet Elevated Ring Rows
Pushing
  1. Handstand Walk
  2. Handstand Pushup
    1. Strict or Kipping
  3. Dip
    1. Strict or Kipping
  4. Pushup
    1. Pbar
    2. Ring
Midline
  1. Toes to Rings
  2. Reverse Crunches
  3. V ups
  4. Hollow Rock /Hold
  5. Arch Rock /Hold
  6. Ls
    1. L Sit
    2. L ups
  7. Paloff Press
  8. Inchworm Holds
B. “You Know What it is”
Teams of 2 alternate Full Sets
Three sets:
8 Bench Press 135/95# **Scale up to 165/110# if can do UB** 
2 minute Row for Meters (550/500m is Goal)
-rest 3-4 minutes –
Three Sets
12 Hang Dumbell Squat Clean 50/35# per hand
300-500m Run **2 minutes at 90% effort**
C. Decompression x 1-2/side
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