A2. L-Sit - Beginners: 5-7 hanging leg raises x 4 sets

Intermediate: Parallel Bars (tuck) 2 reps max hold (rest 20 sec between reps) x 4 sets

Advanced: 2 reps max hold (rest 20 sec between reps) x 4 sets

A3. Ring dips 3 reps x 4 sets - Beginners: 5 second negative

- Intermediate: 3-5 reps x 4 sets

- Advanced: weighted 2-3 reps @ 21x1 x 4 sets

Rest 120 seconds

B. 3 Rounds

For Time

7 x Bulgarian ring push-ups

11 x Barbell Jumping squats 35 lbs/ 55 lbs

14 x alternating hang kettlebell clean 30 lbs/ 45 lbs

For Time:

9 hang power cleans 85 lbs/135 lbs

9 Push Press 85lbs / 135 lbs

9 Overhead Squats 85/125 lbs

5 Rounds

B. 3 Rounds at 100% intensity

box jumps x 8

burpees x 8

row 15 calories

4 minutes Active Rest

(advanced do: 2 reps of wall walks (do not lose hollow/bodyline); beginners: 30 sec bodyline on stomach and 30 sec bodyline on back.

A. Planche Preparation

-joint prep

-frog stands/ advanced frog stands

B. Handstands

C. Another Benchmark Workout!

Cindy or Mary

Cindy

5 pull-ups

10 push-ups

15 squats

Mary

5 Hspu

10 pistols

15 pull-ups

As Many Rounds as Possible in 20 minutes