(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 300m row, 15 wall squats, 10 BB deadlifts & 15 tubing back flies
SOD
Deadlift 5 x 5^ AND 5 x 15 sec Ring Row Hold (chest to ring hold) (18-20 min)
WOD
30-24-18 reps (total) of:
Box Step-ups, 24″/20″ (50/35)
15-12-9 reps of:
BB Strict Overhead Press (115/70)
4-3-2 reps of:
Strict Ring Muscle-up OR Strict Chest to Bar Pull-up
*Start the clock & do 30 step-ups, 15 press, 4 M-up/C2B, then 24 step-ups, etc.
