Day 3 (Gymnastics + Conditioning)

A) Warm-up / Activation

A1. Warm-up

3 x 5″ Banded external rotation holds

3 x 10 Banded press

3 x 6 prone swimmers

A2. Specific prep

2 rounds of

5 strict pull-ups

5 strict handstand push-ups/pike push-ups

10 push-ups

B) Strength / Gymnastics

Every minute for 9 minutes

1^st: 10 pull-ups

2^nd: 10 ring dips

3^rd: 10-15 handstand push-ups

C) Conditioning

C1. For time

Buy in,

5 wall walks

Then

9-6-3

Devil press

Burpee pull ups

Then

12-9-6

Toes to bars

Double dumbbells hang snatches

Then,

Buy out

5 wall walks