Open Gym: 20 min

-work new progressions

-HOLDS!!! Handstands and abs #needit

Every 3-4 Gymnastics Day I program this piece. For new people, this is extremely important. This is the time to grab a coach's attention to work on progressions that you aren't familiar with.

For all athletes, this is a time to work on skills that you are hit or miss with, and not consistent enough to perform in a metcon. It is also a time to work on new things. If you have all of the pieces to the muscle up but haven't put them together yet.

It is also a time to make your own gymnastics workout with other things that I cannot program in class due to space and/or equipment, like GHDs, Rope Climbs, DBalls, Ski Erg, etc.



5 Rounds; 24 min

-4 min on, 1 min off

At the beginning each round, perform 6 Devil Press, and then use the remaining time to work through the AMRAP. At each time interval, stop where you are, take the minute to recover, then hit the Devil Press and pick up where you left off on the AMRAP. The Devil Press is a mandatory buy-in and does not count for your score. Your score is the rounds and reps.


-12 Moderate Pull-Ups

-12 Moderate Push-Ups

-12 High Box Jump Overs

Pulls: C2B -> assisted pull ups

Pushes: Strict HSPU -> banded push up

High box: RX 30/24

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