Chin over bar hold (kneel to scale)
Hollow/arch – lying
Hollow/arch – hanging (static)
Hollow/arch – dynamic
Beat swings (kip THEN butterfly)
Climb the ladder
40 Box jump overs
20 burpee box jumps
*Many different mentality’s available here.
-Strong gymnastics? Don’t pace, kill the pull-ups in a few of sets as possible.
-Struggle with high rep gymnastics? Pace the pull-ups to consistent breakdowns.
-LEARNING your gymnastics? Adapt the movement to a strength bias.
-Hustle the BoxJumps and Burpees
Metcon (2 Rounds for weight)
*90s-2m between each set. Match the effort.
*R1 and 2 is to record weight used for the movements.