Warm-up
2 sets
1:30 Bike
:30 Push-up Plank Hold
5 Yoga Push-ups
5 Scap Pulls
3 Strict Pull-ups/5 Inverted Ring Rows
then…
Kipping Progressions
Gymnastics
8 min EMOM
4-8 Bar MU or 8-12 C2B
Bar Muscle-ups – 8×4-8
Chest-To-Bar Pull-ups – 8×8-12
Metcon
21 min ALT EMOM
Station 1: 30 sec Bike for Cals
Station 2: 40 DU + 10 Dbl DB DL (50/35)(Rx+ 70/50)
Station 3: 5 Burpees + 5 Dbl DB S2OH (50/35)(Rx+ 70/50)
