Friday 17th March 2023

A. 15 mins Gymnastics Practice

Rope climb skills

• -J-hook
• -Jump to J-hook
• -Max height 1-bite climb
• -Max height 2-bite climb
• -Descents (wrap, fireman)

Advanced: legless, legless L-sit rope climbs

Handstands

• Kick ups, Wall Walks, Shoulder taps in hold, Partner assisted walking, HS walk

B. 10 Rounds for time:

• 1 Rope climb or 3 Strict Pull-ups
• 10 Alt. dumbbell snatches (15/22.5)
• 15 Sit-ups