May 29

A. Warm Up

3 rounds

10 spiderman lunges
10 burpees
10 air squats

B. Activation

6 min

10 kips on bar
10 kips with knee tuck on bar
10 hollow rocks
10 superman rocks

C. Gymnastics conditioning

8 min AMRAP for Quality

10 Banded wide grip Pull up (use as many bands as needed to complete perfect reps, chin must be over bar, band tension should allow for at least sets of 3-5 reps)
10 HSPU strict, kipping or HS Hold for 30 sec or 10 HS shoulder taps

Rest 1 min

8 min AMRAP

10 Kipping T2B
10 Hand release Push Ups (hips off ground)

Rest 1 min

8 min AMRAP

10 hollow into super roll
30 DU’s