A) 12min EMOM
1- (4-6) Heavy CGBP @ 30X1
2- (4-6)(6-8) Strict PU
3- (4-6) (7-10) Kipping HSPU
4- :30 ring row
B) MAP 1 4 sets @ 85% intensity 30on/30 off
AD
Air squat
Rest 3:00
4 sets @ 85% intensity 30on/30off
Row
Slam ball ground to shoulder – you pick weight
Rest 3:00
4 sets @ 85-90% intensity 30on/30off
Shuttle run
KB/DB snatch
C) Gymnastic Skill of the Month: Kipping / Butterfly PU
A1) :20 hollow hold into :20 hollow arch rest :30
A2) (5-7) hollow arch kip swings rest :30-1:00
A3. (5-7) Kip Tension Drill https://youtu.be/-cnZF1J2T4s
X 5 sets