gymnastics only

10 min to complete each round:
(rest with any remaining time)
WOD 1:
12-10-8-6-4-2
Pull-Ups
Pistols
WOD 2:
5 Rounds:
10 Iron Mikes
10 Burpess
WOD 3:
21-15-9
Suitcases
Box Overs
Bicycles

WOD:
9 min AMRAP
5 Pull Ups (Comp. 3 Muscle Ups)
10 HSPU
15 Suit Cases
Clean pull + Power clean + Clean:
4×3 @ 82%
Snatch push press:
5×3 @ 80%
Clean Pulls: (Clean Attempts)
4×6 @ 105%

12-10-8-6-4-2
Comp WOD:
HSPU
Alternating Pistols
RX WOD:
Wall Walks
Single Leg Reverse Burpees (alt)
Scaled WOD:
Box Push-Ups
Reverse Burpees
Snatch:
3×3 @ 75% 3×2 @ 80%
Back squat:
4×5 @ 80%
Push Press:
3×5 @ 75%
Squat Cleans
3×2 @ 80%
Strict Pullups:
3×8

WOD:
10 Pistol Squats
20 HSPU
30 Bicycles
40 HRPU
50 Air Squats
50 Air Squats
40 HRPU
30 Bicycles
20 HSPU
10 Pistol Squats
Goat Training and Skills:
Pick 2 weakness and alternate odd and even minutes. Focus on form over volume while doing these movements. Shoot for 14-20 minutes.
http://www.youtube.com/watch?v=M6xB9ei7sLg

WOD:
10-9-8-7-6-5-4-3-2-1
•20″ Over Under
•Push up Variation
Variations:
Elite: HSPU
RX: Med Ball Push Ups
Scale: hardest type of PU you can safely and fully complete.
7 minute time limit!!!
Strength:
Clean & Jerk
4×4 -75%
Front Squat
3×5-75%
Sit-ups: 50 elite can sub GHD

WOD:
13 minute AMRAP:
13 HRPU
13 Mat Jumps
13 Knees 2 Elbows
Strength:
Clean & Jerk: 2×2 @ 90%
Snatch balance:
3×2 @ 90%
Front squats:
3×2 @ 90%
RDL:
5×5 @85% of clean

7 Minute Ladder:
HSPU
V-Ups
2-4-6-8-10-12-14-16 etc…
+
7minute AMRAP:
12 HRPU
10 Box Overs
8 IRON MIKES (r=1,l=1)
Challenges:
Max Unbroken Muscle ups
Max Unbroken HSPU
Max Unbroken Sit-ups
Skill:
Kipping
Muscle Ups

6 Rounds For Time:
Advanced:
3 muscle ups (rings)
6 HSPU
12 Box Jumps
24 Sit-ups
Intermediate:
5 c2b pull ups
10 deficit push ups
15 iron mikes
20 sit-ups
Beginner:
6 Lunges each leg
12 Push ups
18 Sit-ups
24 A2G Squats
SKILL:
Choose weaknessl

For Time:
20 Pistols (Alternating)
30 Handstand push-ups
40 Chin Ups
50 S.L. Sit-ups
60 Jump Squats
Strength:
Squat Cleans:
Find 1rm Max
SLDL: 3×8 AHAP
http://youtu.be/FFhndH1RdEk

WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Strength:
•Push Jerk:
5 sets to find 1RM (10 min. Max)
•Bench Press:
3xMax Effort: 70%, 80%, 90%
•Ring Dips:
2×15