Thursday 221118

Gymnastics Skill Work:

Muscle-Up: 

-Level 1: Hollow Rock Muscle-Up-to-Sit, 6x(3+1)x5 

-Level 2: Quick-Kip Muscle-Up, 5x1-3 

-Level 3: Muscle-Up + Tap Swings, 5x(1+2)x1-3 

OR 

Chest-to-Bar Pullup/Pullup: 

-Level 1: Tap Swing + Chest-to-Bar, 5x(2+1)x5 

-Level 2: Chest-to-Bar + Tap Swing, 5x(1+2)x5 

-Level 3: Shoulder Width Chest-to-Bar, 5x5 

AND 

Handstand Walk: 

-Level 1: Handstand Bailout, 5x5 

-Level 2: Controlled Wall Reach, 5x5 

-Level 3: 2-4 Step Controlled Wall Reach, 5x5 


5 Rounds For Total Time:

8 Burpees Over Rower (Lateral)

16/12 Calorie Row

8 Burpees Over Rower (Lateral)

Work:Rest 1:1 OR alternating with partner

TIMECAP: 20:00

GEAR: 3


Extra Work: Shoulder Press

5RM, then 2x5 with 90-95% of 5RM