(Gymnastics Focus)
WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-up to down dog, 5 hanging shrugs, 5 feet together air squats, 10 sec HS hold
SOD
EMOM for 12 min:
Min 1: Muscle-ups OR Chest to bar pull-ups (Mod: COB, negatives OR ring rows)
Min 2: Pistols OR Candlestick Pistols (Mod: leg wrap pistols, SL box squats, 2 legged candlesticks)
Min 3: Strict HSPU OR Ring dips
** The goal is to pick a rep count you can sustain those reps across all 4 rounds of each exercise
WOD
For time:
50-40-30-20-10
Jumping alt lunges (total)
Ab-mat sit-ups
