Kav with a nice looking clean starting position
Workout of the Day
Gymnastics
Spend 10-15 minutes working on a few gymnastics movements. Choose movements that you need work on.
Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, L-sits, handstand holds/walking, pistols, double-unders, ring-dips, the iron cross, etc…
An effective way to do this is to choose three exercises and do short skill sets. Here is an example:
Three sets, NOT for time, of:
8-12 Ring Dips
40 Double-unders
12-15 Kipping/butterfly pull-ups
Conditioning
AMRAP in 20 minutes of:
10 Ketllebell Swings (70 / 53)
8 Box Jumps (30 / 24)
6 Hang Power Cleans (155 / 105)