A:
6-6-6-6-6 Shoulder Press
5 sets of 2-4 Skinning the cat (nice & controlled)
Start a new round of both exercises every 2:30min.
B:
AMRAP in 15min of:
4 Bar Muscle-ups
6 DB Turkish Get-ups
8 Ring Push-ups
Level 1: 10/5 kg
Level 2: 15/10 kg
Level 3: 20/15 kg
Scale BMUs = 6 Pull-ups + 6 Box Dips
GYMNASTICS
A:
HSPU Technique
B:
4 Rounds
4 HSPU w/ Tempo Down Slow as possible
8 Pegg Pushups On Box
8-12 Seated DB Strict Press
30 Sec. As Many V-Ups as possible