- A) OPEN GYM
- B) 30min AMRAP 75%
40 cal row
100m waiter’s carry (alt. Arms at 50m mark)
7-10 ring push ups + :30 FLR hold on rings
20 Air squats
- C) Gymnastics focus: Bar Muscle Up
3 rounds for quality
20 bench pike hollow lat pull downs
10 straight arm jumps
4-6 Kipping hip to bar. *use band if necessary