Gymnastics/Conditioning

“JT” - 12 minute cap

21-15-9

HSPU (scale to reduced reps or 7/5/3 wall-walks)
Ring Dips
Pushups

If you cannot do HSPU without smashing your neck into the ground you’re highly encouraged to modify the reps/movement

Rest exactly 3 minutes

3 rounds
15 DB Hex Press (floor)
30 Banded tricep extensions

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Midline

4 rounds - :30s on/:30s off - wallsit + iso hold (plate in front of body - arms extended - “bus drivers”)

4 rounds - :30s on/:30s off - hollow hold

4 rounds - :30s on/:30s off - sit-ups (no kip)