- A) OPEN GYM
- B) 30minute AMRAP @ 75% effort
3:00 row
15 burpee box step overs
15 BB thrusters
- C) Gymnastic Emphasis: Muscle Ups
4 rounds for Quality NFT
3-5 kip swing + hip to rings
10 banded lateral pull down
10 ring transition drill
:30 hollow hold into :30 arch hold
12-15 sec false grip hold on rings