Gymnastics Bias
Week 3
Day 1)
Warm Up
3rds
Ski 300m
20 band pull aparts
10 single arm upright row (each side)
Strength/Skill
EMOM 6
50% Max reps strict pull ups
Rest 2mins
EMOM 6
Kipping pull ups (same reps as above)
4×10-15 Inverted row with pause
4×8 DB Hammer Curls (each arm)
4×8 Walking Lunge (4 each leg)
WOD
Every 3:00 x4 – rest 1:30 between rounds
8 Shoulder to overhead – 80/50kg (from floor)
Max Burpees over bar in remaining time