Strength: Gymnastics Skill Work

Box Dip, Top of the Ring Hold, Ring Dip Skill

On a 10 min clock practice:

Freedom (Advanced) - Kipping Ring Dip (Cycling)

Independence (Intermediate) - Top of the Ring Hold (Slow negative)

Liberty (Beginner) - Box Dip (1-2 feet on the box)

- Break/rest as needed

Conditioning: Elizabeth - Part 1

For time:

21-15-9:

Power Clean (135/95)

Ring Dip

- Rest until 10:00 mark, then complete Part 2

Part 2:

For load:

Every :30 x 24 Sets (12:00)

1 Power Clean (At Moderate-Heavy)