Warm up.
2 sets
10 Weighted Jefferson curls (Light weight).

10 Reverse lunge w/t OH reach.

20 Toe reaches.

Gymnastics. Week 5.
Beginner.
A. 3 sets
5-10 Kipping swing (Perfect form).
Rest 60sec b/t sets.

B 3 sets
B1. 5-10 Kipping swing.
Rest 30sec.
B2. 5-10 Kipping swing w/t Knee tuck.
Rest 90sec b/t sets.

Intermediate/Advanced.
A. 3-4 sets.
A1. *Hanging L-sit Amsap.
Rest 30sec.

A2. Toes to bar Amrap-2.
Rest 2.30-3min b/t sets.

*Scale: Single leg or hanging knee tuck.

Conditioning.
20min. Start a new rd every 5min.
Buy in 500m/400m Row (1000m/800m Bike).

Into Amrap
6 Chest to Bar (Scale to Pull up, Jumping pull up or Ring rows).

6 Pistols (Pick a scale option that allows you to focus on quality and keep moving).
https://fb.watch/1mCHzlx4oB/

6 V up (Scale to single leg V up or Tuck up).

Min 5-10. Rd 2. 8 reps.
Min 10-15. Rd 3. 10 reps.
Min 15-20. Rd 4. 12 reps.