Skill/Conditioning:

A. You choose what you want to work on:

- Gymnastics: 

  • Handstands 
  • Muscle Ups
  • Kipping Pull-ups 

- Weightlifting:

  • Snatch
  • Clean

- Conditioning: 

  • 3 rounds for time:
    • 500 meter Row
    • 400 meter Run 

B. Active Range Of Motion and Dynamic Stretching 

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