A. Gymnastics day
Option 1 (pull ups/CTB/toes to bar):
4-5 rounds not for time:
- 5 strict toes to bar
- 6-10 butterfly pull ups (advanced do chest to bar, scaling is kipping pull ups or butterfly pull ups, add a band if needed)
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)
- 1-5 muscle ups bar or ring, whichever needs the most work (jumping bar muscle ups for those without muscle ups)
B. 4 sets of:
5 mins on 3 mins off
21-15-9
- Wall balls
- Toes to bar
- Then, max alternating pistols in remaining time.
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