- A) Open Gym
- B) 30minutes @ 75% effort
600m run / 3:00 row / 3:00 AD
30 Russian KBS (53/35)
20 Box Step-Ups
10 PC+OH (95/65)
C) Gymnastic Emphasis: Muscle Up
4 sets for quality for NFT
4-6 Hip to rings
10 ring transition drill
4-6 kipping dips
10 floor transition drills