(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10
SOD
EMOM 3 min x 15 min (5 rounds)
2 Strict Pull-ups > 4 Chest to Bar > 6 Chin over Bar (as few breaks as possible) and
2 pole (50 ft.) Body Weight Pox Push
WOD
12 min AMRAP:
3 HSPU (MOD = Pad & plates, HS holds (20 sec each set), Pike Push-ups)
Rope Climb
200m Run
*Increase HSPU reps by 3 each round.
