Week 10 Gymnastics.

Advanced.
kipping ring/bar dip skill work.
A. 2-3 x 3-5 knee drive.
B. 2-3 x 3-5 knee dive + press.
C. 2-3 x 3-5 knee drive + kick & press.

Scaled. Self assisted dip. Jump to support + negative ring/bar dip. Ring/Strict push up.

Conditioning.
Teams of 2.
18min Ascending ladder.
2rds of Nate.
250m/200m Row. 500m/400m Bike.
4rds of Nate.
250m/200m Row. 500m/400m Bike.
6rds of Nate.
250m/200m Row. 500m/400m Bike.
Add 2rds each rd.