Gymnastics and Conditioning Day – 

Part 1 – 

5 Sets x Max Reps

Strict Pulls Ups or Eccentric Pull Ups x 5

Strict Handstand Push Ups/Box Handstand Push Ups or Eccentric HSPU x 5

Rest 2min after each set

Part 2 – 

8min Amrap

15 x KB Swings

15 x Sit Ups

Extras – 

30 x Hanging Knee Raises