Thursday 9th February 2023

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 (advanced athletes should aim to complete these as one set of 12-20 reps)

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. 20 min EMOM

1. 15-20 chest to bar
2. 12-20 alt pistols
3. 50-75 double unders
4. 15-25 push ups