Friday, October 13th

A.

GYMNASTICS CONDITIONING:

Every 3 Minutes for 4 Sets:

4 Strict Pull-Ups (FB ** Strict C2B w/ Weight)

4 Kipping Chest to Bar

2 Bar Muscle Ups (FB – 4 BMU)

*FB - The goal is to complete the entire giant-set

without coming off the bar. Use dumbbell

between your legs and drop the weight after

four reps without coming off the bar.

B.

METCON

18 Minute EMOM (6 Rounds)

Station 1 - 8 Deadlifts (225/155)

Station 2 - 40 Double Unders

Station 3 - 8 Handstand Push-Ups (FB - Strict HSPU)