General Warm up :

10’

5 ab walk

10 hip hinge

30” hanstand hold

1 lap spiderman lunge

5 sumo squat

1 lap duck walk

 

Test Gymnastyic : max set Kipping Dip Ring

 

Conditioning :   10 RFT of

12 Burpees

12 Pullup

Rx – Intermediate 12 , Newbie 8 , Beginner 6 / 6 ring dip