Gymnastics overload

Strength/skills

4 rounds (12min)

30sec front planche
30sec rest
30sec hang on the pull up bar
30sec rest
30sec front lever
30sec rest

METCON

5 rounds for time:

10 pistols
25ft handstand walk

Legendary
Handstand walk over plates (10/25/45/25/10)

Note: 5ft increments

Beginners
10 single leg box squats (5 per side)
25 handstand hand releases

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
10 sets
3 Snatch high pull
3 hang power snatch
3 hang snatch

Core
30 med ball GHD sit ups

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