wednesday

Gymnastics

Beg.
Ring Rows
6x6

Int.
Feet Elevated Ring Rows
6x6

Adv.
False-Grip Feet Elevated Ring Rows
*All Levels: maintain Hollow Body and pull to ribs as much as possible.

MetCon

16min AMRAP:
Teams of 3:
12x Deadlifts (185/125)
12x Box Jump Overs (24/20)
15/12x Cal Bike
*Follow the leader, as soon as a teammate moves on to Box Jump Overs, next teammate starts on DL, etc.All teammates will be working at the same time, but not passing each other.

Notes: 
Move at a moderate pace. Stay quick though, don't let your teammates catch up! Scale the weights and reps if needed. 
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Post

3 Sets
12x S/L Glute Bridges (6L/6R)