Gymnastics / Monostructural Conditioning, Sprint Intervals

“Synchro Hollow”
AMRAP 5, in teams of 2,
Hollow-body holds, together

2 minutes to rest, record scores.

“Power Output Test”
AMRAP 5, in teams of 2,
Row for max average wattage

2 minutes to rest, record scores.

“Synchro Swing Mini”

AMRAP 5, in teams of 2,
Kettlebell swings, together

2 minutes to rest, record scores.

“Shuttle Test”
AMRAP 5, in teams of 2,
120-foot sprints, divided

2 minutes to rest, record scores.

After-Hour Accessory Exercise

Midline: Russian twists with a plate: 3 sets of 20-30 reps.
Grip/Decompression: Do 1 max effort dead hang from pullup bar

After: Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before: Tighten up those running shoes; find a teammate