Warm up

3 rounds:
10 no-push-up burpees
10 scap pushups / scap HSPU
10 banded face pulls

Bench press

Bench press 5×6 at 75% across + 1 attempt for max reps at 75%

Gymnastics Conditioning

Mary
20 min AMRAP:
5 handstand pushups
10 alternating pistols
15 pullups

Goal: 10+ rounds
Scaling: Use the skill set you practiced the past few weeks during Tuesday gymnastics skills and workouts. For instance, scale the handstand pushups to pike pushups, pistols to curtsy squats or single leg box squats. Pullups should be done in 2 sets or less, so scale with an appropriate resistance band or sub with ring rows.
For this workout, the difficulty is primarily on the volume of pullups. It is important to scale the volume in each round so that you can complete one round every 2 min a most.

EVF360

Part A

16 min alternating EMOM:
12 DB floor presses
20 DB floor wipers (one DB in each hand)
4 wall walks (scaling: 30 alternating shoulder taps)
40 sec plank on foam roller (forearms on the roller)

Part B

Mary
20 min AMRAP:
5 handstand pushups
10 alternating pistols
15 pullups

Goal: 10+ rounds
Scaling: Use the skill set you practiced the past few weeks during Tuesday gymnastics skills and workouts. For instance, scale the handstand pushups to pike pushups, pistols to curtsy squats or single leg box squats. Pullups should be done in 2 sets or less, so scale with an appropriate resistance band or sub with ring rows.
For this workout, the difficulty is primarily on the volume of pullups. It is important to scale the volume in each round so that you can complete one round every 2 min a most.