Gymnastic Strength

2×1:00 Hands and Feet Hollow Hold
For 4:00, 0:20 On, 0:10 Off Hollow Rocks
For 4:00, 0:20 On, 0:10 Off Arch Rocks

Conditioning

F: 12 Pull-ups, 12 Push-ups
24 Front Squat 95/65#
200m KB Farmers Carry 24/16kg (1 KB in each hand)
24 Front Squat 95/65#
12 Pull-ups
12 Push-ups

6 Muscle-Ups
24 OHS 95/65#
200m KB Farmers Carry 24/16kg (1 KB in each hand)
24 OHS 95/65#
6 Muscle-Ups