pre workout:
20 min skill work on your gymnastics movements than need some dedication
SCORE: Hand Stand Walk
+
A. PC - build to a 3RM TnG
SCORE: 245
+
Row 45 sec @ 95-97%
rest 5:15 x 7
SCORE (average Watts): 409, 405, 441, 404, 399, 414, 394

Notes:
- skill work should be deep practice with some failing and learning but minimal CNS drain; record skills trained
- take as much time and rest as needed for PC TnG - pull under bar little more per rep - adjust
- record power output on 45 sec and compare to last week; improvement can be same effort for all sets, more power per set sustained, or more balance throughout for all sets