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
- 15-20 chest to bar
- 12-20 alt pistols
- 50-75 double unders
- 15-25 push ups
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