Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row

Strict Press
5 Sets of 3
Aim to beat last week.

Bench Press
5 Sets of 3

Conditioning
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

Midline
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups