A:
5 sets of 8-10 Feet Elevated Ring Rows
5 sets of 3 consecutive Broad Jumps (try to jump as far as possible)
Start a new round of both exercises every 2:30min.
B:
5 rounds for time of:
15 BB Lunges
75 Double-unders
Level 1: 30/20kg
Level 2: 42.5/30kg
Level 3: 60/42.5kg
GYMNASTICS
A:
Bar Muscle-up: Technical coaching
B:
Max reps of V-ups
1/2 max reps of V-ups
1/4 max reps of V-ups
Max reps of Push-ups
1/2 max reps of Push-ups
1/4 max reps of Push-ups
Max time of HS-Hold
1/2 max time of HS-Hold
1/4 max time of HS-Hold