Gymnastics
Metcon (No Measure)
Rope Climb practice
(10min)
Metcon (No Measure)
EMOM 12
Min 0,4,8 – 10 Hip Kips or 4 MUTs
Min 1,5,9 – 10 Ring Swings or 6 Ring hip kips
Min 2,6,10 -8 Ring Dips
Min 3,7,11 – Rest or try Ring MU
Min 0,4,8 – 10 Hip Kips or 4 MUTs
Min 1,5,9 – 10 Ring Swings or 6 Ring hip kips
Min 2,6,10 -8 Ring Dips
Min 3,7,11 – Rest or try Ring MU
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
12 T2B
10 Push-ups
12 T2B
10 Push-ups
If you don’t have T2B, do high knee raises or K2E.
Metcon (AMRAP – Reps)
1 TABATA
Sit-ups
Sit-ups
(4min)
8 rounds of 20second full-speed AMRAP sit-ups for reps
8 rounds of 20second full-speed AMRAP sit-ups for reps
GYM1010 
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