12-7-2021

Warm-Up

Run 200m

2 rds

10 kip swing

:30 Banded lat stretch

10 scap push-up

10 KB RDL

10 Air Squat

Gymnastics

15 Minute Pull-Up Progression

1- Ring Row

2- Band Assisted Strict Pull-Up

3- Kipping Pull-Up

4- Strict Pull- Up

5- Chest to Bar Pull-Up

6- Weighted Strict Pull-Up

Start at your level of progression. Work for 5 minutes at your level. Challenge yourself at next progression level from minutes 5-10. Attempt your toughest progression from minutes 10-15.

Metcon

AMRAP 8

10 Box Jump

8 Power Snatch (75/55)

Rest 2:00

AMRAP 8

10 Pull Up

8 OHS (75/55)