### Gymnastic/Skill/ROMWOD

1.

Gymnastics, 5 RNFT

3 MU (ring or bar)

1 min weighted plank

2. Skill

Double Under/Power Jump Pyramid

Option 1

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Option 2

10-20-30-40-50-40-30-20-10

Option 1 or 2 can be done with Power Jumps or DU’s.

Complete the pyramid with no missed attempts before you move on to the next option.

3.

ROMWOD

### Gymnastic/Skill/ROMWOD

1.

Gymnastics, 5 RNFT

3 MU (ring or bar)

1 min weighted plank

2. Skill

Double Under/Power Jump Pyramid

Option 1

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Option 2

10-20-30-40-50-40-30-20-10

Option 1 or 2 can be done with Power Jumps or DU’s.

Complete the pyramid with no missed attempts before you move on to the next option.

3.

ROMWOD

### METCON

L.S.D. (Long Slow Distance)

Option 1

30-45 mins:

Row for max meters

Option 2

30-45 mins:

AD for max distance

Option 3

30-45 mins:

Ski Erg for max meters

Option 4

30-45 mins:

Run for max meters

-Pick one option or do a mix of all four.

-Score is total distance