Gymnastic Warm Up
EMOM 5
10 Jumping Lunges / 10 Scapular Pull Ups / 10 HS Shoulder Taps
Skill
COMP – RX ( Ring / Bar Muscle Ups )
INT – ( Pull Ups )
WOD
AMRAP 30:
50 Double-Unders
500m Row
50 Double-Unders
COMP 4 Rounds of “ Gymnastic Chief “
RX 3 Rounds of “ Gymnastic Chief “
1 Round of Gym Chief:
3 Bar MU
6 HSPU
9 Pistols Squats
ITR 3 Rounds of
3 Jumping Pull Ups
6 HR Push Ups / HSPU from the Box
9 Rolling Up Single Leg Squat