Gymnastic Strength

F/P: 3×0:30 On/0:30 Off Arch Hold on Stomach
3×6 Beat Swing Pause between each Rep
For 4:00, 0:20 Arch Rocks, 0:20 Rest

Conditioning

F: 3 rounds of:

1:00 ME Pull-ups
1:00 ME Burpees
1:00 ME KBS 24/16kg
1:00 Rest

P: 3 rounds of:

1:00 ME C2B Pull-ups
1:00 ME Burpees
1:00 ME KBS 32/24kg
1:00 Rest