Our ‘nastics takes a new direction and goes freestyle. Work on the progressions to get you to new levels in the kipping handstand pushup or the bar muscle up, and get upside down and get walking. Our WOD is a screamer that will have you gasping against the ropes ;-)

Gymnastics 

EMOM 10

Odd : Pull Up/ Bar MU Kipping Practice

Even : HS Hold/Kipping HS/ Walking Practice

WOD

” Fight Club ”

Power Clean (42.5/30)

Thruster

Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.