1) 10 minutes to work on a gymnastics skill of your choice. This can be L-sits, muscle ups (strict or kipping), HSPU, handstand walk, etc.
2) Bench press - Warm up, then 75%x5, 85%x3, 95%x1+ reps.
3) 1x max rep unbroken chest to bar pull ups
1) “Regionals Event #4”. Complete 21-15-9-6-3 reps of:
Strict handstand push up
Front squat (195#/125#)
*Time cap: 20 minutes