Skill Work: Gymnastics Pulling

Rope Climbs

Pull Ups: Kipping, C2B, Strict

Muscle Ups: Bar or Ring Progressions

Toes To Bar

Pick one of the above. Whatever you feel like your weakness is, I will work with you on any of these movements.

Metcon:

3 Min. AMRAP

3 Deadlifts @80% of max

3 Burpee Over Bar

Rest 3 min.

3min. AMRAP

5 Deadlifts @70% of Max

5 Burpee Over Bar

Rest 3min.

3min. AMRAP

15 Deadlifts @60% of Max

Max Burpee Over Bar