- OPEN GYM – OPEN WOD reveal
- B) LOW AND SLOW @ 75% conversational pace
400m row
2:00 box step ups
1:00 singles
:30 Dual KB OH walk
:30 Dual KB front rack walk
- C) Gymnastics focus: Bar Muscle Up
4 rounds for quality NFT
10 Banded hollow lat pull down
7 Floor transition
10 weighted hollow rocks
7 Bar MU tension drlll with a 2 sec pause at top