Tuesday 13th June 2023

A. Gymnastics Skills EMOM 12

Even – Pistol Squats Skills

• – Single-legged balance (keep working knee in-line with toes):
• – Toe-assisted pistol squats (touching ground  behind)
• – Toe-assisted pistol squats (touching heel of working foot)
• – Alt. pistol squat negatives w/ two-legged concentrics
• – Pistol squats & weighted

Odd – Toes to Bar Skills

3-8 reps:

• – Strict hanging knee raises
• – Kip swings (close of shoulder)
• – Kipping hanging knee raises
• – Strict hanging leg raises
• – Kipping hanging leg raises
• – Strict toes-to-bar (set range-of-motion)
• – Kipping toes-to-bar (or to set ROM)

B. 5 min AMRAP

• 20 Hanging knee raise (no kip)
• 20 Med-ball cleans (7/9)

*Rest 2:00

5 min AMRAP

• 20 Ab mat sit-ups
• 20 Alt. pistol squats

*Rest 2:00

5 min AMRAP

• 20 V-Sits
• 20 Wall balls (7/9)