wednesday

Gymnastics

Strict Pull Ups

BEG
Accumulate 10 Pull Up Negatives
&
5x3 @3133 Tempo Ring Rows (as low as possible)

INT and ADV
Paused Strict Pull Ups 5x5
*2s Pause on top of each pull up

MetCon

15-12-9-6-3
Hang Power Cleans (135/95)
DB Step Ups (50/35) (24/20)


Notes;
Holy GRIP Batman! Holding on to that bar for the power cleans will get pretty spicy, so be sure to move efficiently and know when to put the bar down!

Post

Tuck Crunches
3x15
SA 1/2 Kneeling DB Arnold Pres
3x8/side