Tuesday, July 23rd

A. Gymnastics Conditioning

1:00 Light Bike + 60% Max Ring Muscle-Ups 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Bike + 50% Max Ring Muscle-Ups 1:00 Light Bike + 9 Strict Ring Dips 1:00 Light Bike + 40% Max Ring Muscle-Ups 1:00 Light Bike + 6 Strict Ring Dips

Scale reps on MU before scaling movement.

Scale Option:

1:00 Light Bike + 12 Strict Pull-Ups 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Bike + 9 Strict Pull-Ups 1:00 Light Bike + 9 Strict Ring Dips 1:00 Light Bike + 6 Strict Pull-Ups 1:00 Light Bike + 6 Strict Ring Dips

B. 5 Sets of the Complex: Every 90 Seconds. 7:30 Total

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Set #1 - 60% of 1RM Power Clean

Set #2 - 64% of 1RM Power Clean

Sets #3+4+5 - 68% of 1RM Power Clean

C. Metcon

For Time, with a 9:00 Time Cap: 50 Power Cleans On the Minute starting at 1:00- 5 Toes to Bar Barbell - 155/105 lb