Warm up.
2 sets.
10 Dislocates.
10 Prone Y’s + 10 T’s.
5-10 Kipping swing (Perfect form).

Gymnastics. Final week.
Beginners.
3-5 sets
A1. 5-10 Kipping swing.
Rest 30sec.
A2. 5-10 Kipping swing w/t Knee tuck.
Rest 2min b/t sets.

Intermediate/Advanced.
4 sets.
A1. *Hanging L-sit Amsap.
Rest 30sec.
A2. Toes to bar Amrap-2.
Rest 3mim.
*Scale: Single leg.

Conditioning.
21min Amrap.
30 Box step up 20″.
30 Hang DB Clean & Jerk (Switch hands every 5 reps).
30/24 Cal.

DB weight.
RX 22.5/15kg.
Scaled 17.5/10kg.