1b.) (Gymnastics Foundations): 6:00 Alternating EMOM (13:00-19:00)
Minute 1: 8 Ring Rows w/:03 Eccentric
Minute 2: 8 Push-Ups w/:03 Eccentric
Minute 3: :10 L-Hang + :20 Dead Hang

* Level 3: RX
* Level 2: 8 Negative Push-Ups w/:03 Eccentric, Knee Raise Hold + :10 Dead Hang
* Level 1: 5 Knees on Floor Push-Up w/:03 Eccentric, 5 Hanging Knee Raise + :10 Dead Hang

2.) (Gymnastics Capacity): Every 1:30 for 8 Sets (24:00-36:00)
Intervals 1-4: 8 Burpees to 6" Target + 8 T2B
Intervals 5-8: 8 Burpees to 6" Target + 4 Bar Muscle-Ups

* Level 3: RX
* Level 2: Knee to Elbow, 1-3 Bar Muscle-Ups (Jumping if needed)
* Level 1: Knee Raise, Inverted Row (Barbell in Rack)

3.) "Frapper un mur" (42:00-52:00)
10:00 AMRAP:
- 12/9 Calorie Row
- 12 C2B Pull-Ups

* Goal: 5+ Rounds

* Level 3: RX
* Level 2: 8 C2B or Regular Pull-Ups
* Level 1: Banded Pull-Ups