(Competition / 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 hanging rev shrugs, 10 push-ups
SOD
3 x 5 Muscle ups, Muscle up practice, or 3 x 6-10 Ring or Box Dips AND 3 x 15 GHD Hip Extensions (18 min)
WOD
14 min AMRAP
500m Row
5 Muscle-ups, 8 Chest to Bar Pull-ups, or 12 Pull-ups
20 Butterfly Sit-ups
20 Palm release Push-ups
