A. Gymnastics Strength
5 Sets for practice:
- 2 Bar muscle-ups
Scaling:
– 2-4 Banded bar muscle ups
– 4 Jumping bar muscle-ups + 10 kip swings
– 5 Strict pull-ups & 5 strict dips
*Perform a new set every 2 mins
B. “Up and over”
3 Rounds of:
- 10 Bar muscle-ups
- 20 Box clear-overs (20” box)
- 30 Ab-mat sit-ups
Then
- 30 Front-rack lunges (42.5/60)
16 min cap
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