Gymnastics

A) Practice 1 skill for 10-15min
*HSW, Kipping Hspu, Pull up, bMU etc.

B) EMOM 12:

1) 45s Ski (@80% Effort)
2) 2-3 Rope Climb (first rep legless if possible)
3) Rest

C) EMOM 12

1) 45s Row (@80% Effort)
2) 1 Long Set of Kipping Pull Up
3) Rest

Front Squat

• 5 Reps @60%

• 5 Reps @70%

• Max Reps @80% (1 RIR)

Accessories

A) 3x Superset:

• 10 Romanian DL (DB Or BB)
• 10/10 DB Bent Over Row *Rest 3min between rounds

B) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 15-20 Banded Hamstring Curls *Rest 3min between rounds