CROSSFIT

“SkillNastics”

20 minute EMOM of:
1. 12 toes-to-bar/ring
2. 10m handstand walk (with obstacle)
3. 8 ring dips
4. max reps sit-ups
5. Rust

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Technique: Dips
Strength: Pull-ups