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
Speak Your Mind