Warm Up
8:00 AMRAP
45-second Machine
5 Dynamic Squat Stretches
10 Banded or PVC Pass Throughs
10 Scap Pull Ups or Ring Rows
5 Burpee Air Squats
5 Strict Press (empty bar)
5 Front Squats (empty bar)

Workout Prep:
3 sets
2 Front Squats (empty bar)
2 Thrusters (empty bar)
Set 1: 3 Toes to Bar
Set 2: 3 Chest to Bar
Set 3: 1 Bar Muscle Up
-rest :30-

Warm Up
2 Rounds
1:00 Easy Bike
10 Glute Bridges
10 Deadbugs
8 Box Step Ups
8 Empty Bar Deadlifts

Workout Prep:
3 sets
10-second Air Bike (each/ practice switching on and off)

Warm Up
6:00 AMRAP
30-second Easy Machine
10 Box Step Ups
10 Glute Bridges
10 Banded Good Mornings
10 Scap Pull Ups or Ring Rows
-then barbell (hinge → pull):
2 Rounds
5 Snatch Grip Deadlifts (empty bar)

Workout Prep:
2 sets
2 Box Jumps (build in height)
4 Kettlebell Swings (build in weight)
10 Double Unders
-rest :30-

Warm Up
2 Rounds
1:00 Easy Row
8 Ring Rows
10 Banded or PVC Pass Through
5 Hand Release Push Ups

Workout Prep:
1 Round
5/4 Calorie Row
4 GHD
4 Dumbbell Bench Press

Gymnastics Open Prep (Bar Muscle Ups)

Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the “3-position complex”

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups

Warm Up
2 Rounds
5 Dynamic Air Squat
10 Glute Bridges
10 Single Arm Suitcase Dumbbell Deadlifts (each/light)
3 Inchworms with Double Push Up
-then barbell:
2 Rounds
3 Empty Bar Back Squats
3 Tempo Back Squats (3 sec down)

Workout Prep:
2 sets
5 Air Squats
2 Single Arm Devil Press (light)
-rest 30 seconds

Warm Up

Banded 7s
-into-
6:00 AMRAP
100m Easy Run
5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)
5 Hand Release Push Ups
5 Single Arm Dumbbell Bench Press (each)

Workout Prep:
2 sets
100m Run (build in pace)
5 Bench Press (build in weight)
Rest :45

_{Warm Up}

_{7:00 AMRAP
10 Abmat Sit Ups
5 Scap Pull Ups
3 Jumping Pull Ups
5 Single Arm Ring Rows (each)
3 Up Downs to Bar}

_{Workout Prep:
1 Round:
4 GHD Sit-Ups (or V-Ups)
4 Chest to Bar
4 Burpee to Bar} 

_{Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)}

_{Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings}

_{Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)}

_{Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)}

 _{PB&J – FREEDOM (RX):
2 SETS
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)}

_{INDEPENDENCE:
2 SETS
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets}

_{Cool Down}

_{3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)}

_{1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.}