HS Skills
A1) 30 sec max strict HSPU/ Box Pike HSPU
rest 30
A2) 30 single unders + 50 double unders
rest 60 X4
B) Each at 85% effort
For time:
20 Pullups
20 Box jump overs
30/22 cal Air bike
10 dual Db devils press
rest 3
X3
*Each round 10 min cap
Rx+: 15 bar muscle ups (replaces pullups), 30/20", 25/17.5kg
Rx: C2b, 24/20, 22.5/15kg
Int: Chin over bar, Step overs 24/20, 15/10kg
Beg: Jumping pullups, Step overs 24/20", 10/5kg
C) Stretch
Hip flexors, shoulders, Wrists
GYMNASTICS:
A) RIng Skills
Banded low ring muslce up
Accumulate 9-12 reps
B) Ring swings
6 low amplitude
rest 30
6 medium amplitude
rest 30 x3 sets
C) Ring swing with pull to chest in hollow
3-6 rest 60 X3
D) Ring musle up eccentric
Accumulate 6-10 reps
E) Strength
3 rounds
max effort strict supinated chin ups
max effort strict parallel bar dips
30 sec hollow hold