Gymnastics 
Strength Option 
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest 
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes 
Level 2: Heel Box Ring Dips / Ring Support Hold 
Level 3: Ring Dips / Ring Support Pulses 
Conditioning Option 
Criteria to be able to do this option: 4-6 Strict Ring Dips 
6 min AMRAP 
2, 4, 6, 8… Strict Ring Dips 
12/10 Calories Air Bike 
(Continue to add 2 strict ring dips) 

AEROSMITH
(RX+)
15/12 Calorie Air Bike 
30 GHDs (Or V-Ups) 
30/24 Calorie Air Bike 
30 GHDs (Or V-Ups) 
45/36 Calorie Air Bike 
30 GHDs (Or V-Ups) 
60/48 Calorie Air Bike 
Time Cap: 
RX: 12/10,24/20,36/30,48/40
FX: 10/8,20/16,30/24 Sit Ups,
Time Cap: 20 Minutes