tuesday

Skill

​Gymnastic Complex

BEG
2 Beat Swings + 2-3 Half Rep Pull Ups/attempts
*Add 1 full Pull Up if possible

INT & ADV
2 Kipping Pull Ups + 2 Chest to Bar + 2 Abs to Bar
*Add 1 Bar Muscle Up + 1 negative if possible

Notes:
Take time before today's workout to practice tension in your swinging. The complex itself is not as important as keeping TENSION in your movements and transitions, so scale up or down as needed to challenge yourself. In the metcon, you will need to time your own 5 minute rest. That is a long time to rest, so give 100% in both workouts, score is final time including rest.

Met-Con

​5min AMRAP:
20/17x Cal Row
5x Devils Press (50/35)

-Rest 5mins

5min AMRAP:
5x Bar Muscle-Ups
15x OH Squat (75/55)

Post

​3 sets:
Banded Tricep Ext x15
Banded Bicep Curls x15