Part 1 - Gymnastics
EMOM X 5
- Strict Pull Ups
- Butterfly Pull Ups
- Kipping Pull Ups
- Negatives
- Practice The Movements
MIN 1 - 10 Reps or 30 Secs Practice
MIN 2 - 8 Reps or 30 Secs Practice
MIN 3 - 6 Reps or 30 Secs Practice
MIN 4 - 4 Reps or 30 Secs Practice
MIN 5 - 2 Reps or 30 Secs Practice
Part 2 - WOD
AMRAP IN 12 MINS
8 Bench Press (60/40)
4 Rig Runs
20 Bench Hops
Part 3 - Core Finisher
3 ROUNDS - 10 MIN TIME CAP
20 T2B or 20 V-UPs
20 Back Extensions
20 Sit Ups