– Strength: We are on week 3 of our gymnastics skill cycle. Alternating movements for 10 minutes: Minute 1 will be an L-sit hold and minute 2 will be a chest facing handstand hold against the wall. Select a level which is challenging but can be maintained with good form for 10-20s (i.e. L-sit performed on rings, plates, parallettes) for all 5 rounds. – Metcon: 5 rounds of each of the following movements will be completed with 60 seconds of work followed by 30 seconds of rest. The focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity.