A) Gymnastic warm-up
EMOM x 3 sets
Station 1 –
- Level III: 30-50ft handstand walk
- Level II: 20 HS nose and toes shoulder touches
- Level I: 2-3 wall walks (stay hollow)
Station 2 –
- Level III: Max effort muscle up + 2 dips in 45 sec
- LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
- Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips
Station 3 –
- All levels: 45 sec double unders or DU practice
B) Every 8 minutes x 3 sets at 80-90% pace:
– 800m run
– 30 RKB swings (70/53)
*Keep times as similar as possible.