wednesday

Gymnastics

Pull-Ups
pick a set up based on what you got last week.
Perform near maximal unbroken pull ups, rest, repeat.

A) If you got 15+ reps last week
   - 3 rounds  max unbroken 3 min rest between sets

B) if you got 10-15 reps last week
    - 4 rounds max unbroken 2 min rest between sets

C) If you got 5-10 reps last week
    - 6 rounds max unbroken 1 min rest between sets

D) If you got less than 5 reps last week
    -EMOM 8, 30 sec of work linking reps together, 30 sec rest


SCORE = total reps completed. 

MetCon

E3MOM for 4 sets:
12x Burpee Box Jump Over (24/20")
20/15x Cal Row

Notes:
Yes, I know two days in a row of burpees... Work to be efficient in the footwork down, up and over the box. If the workload prescribed takes you longer than 2:15 to finish lower the repetitions on the BBJOs. Must be box facing. ​

Post

3 sets:
Weighted Tempo Step Downs on the Box
3x5/leg