TECHNICALLY STRONG Workout
Gymnastics
Warmup
2 rounds
20 plate hops
10 Ground to overhead
20 hollow rocks
10 ringrows
20 passthrough
Beginners
Kipping technique
Intermediate
Hips to bar
Advanced
BMu & RMu
WOD
EMOM 30
9 hollow rock to hip thrust (on box)
6 explosive box jumps
1-2 Muscle ups/ hips to bar / high kip with hip thrust.
Scale as needed
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