Friday 20th January 2023

A. Gymnastics day

Option 1 (pull ups/CTB/toes to bar):

4-5 rounds not for time:

  • 10 perfect kip swings
  • 10 GHD sit ups + 10 toe raises
  • 3-5 strict pull ups + 3-5 kipping pull ups
  • 3-5 butterfly pull ups + 3-5 butterfly chest to bar

 

Option 2 (handstand push ups/muscle ups):

4-5 rounds not for time:

  • 3-5 kipping HSPU (ad an abmat if needed or sub heavy DB push press)
  • 3-5 strict HSPU (add an abmat or sub pike HSPU)
  • 10 kip swings on the rings
  • 1-5 muscle ups bar or ring, whichever needs the most work (jumping bar muscle ups for those without muscle ups)

 

B. 5RFT:

  • 200m Run
  • 8 hang power cleans (35/50)
  • 6 Sumo Deadlift High Pull

30 sec rest between rounds (self managed)

15 min cap

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