Strength Upper
A1) 20-30 sec chin over bar pullup hold
rest 30
A2) 6-8 Db Bench press @20X1
rest 30
A3) 12 alt hand KB Gorilla rows @2010
rest 60 sec X3
B) 20 EMOM at 8/10 RPE
M1: Single Kb/DB overhead carry 15m heavy each arm
M2: Row 50 sec
M3: 8 heel raised Goblet Squat heavy
M4: Sandbag bearhug carry 30m
M5: Air bike 50 sec
C) Core
Tabata 20 sec work :10 rest X8
Hollow hold
GYMNASTICS:
Bar Skills
A) 3 rounds
10 hollow rocks + 10 scap only pullups + 10 sec HS hold
B) Bar skill #1
Advanced: Practice pullovers
Intermediate: Strict toes to bar
Beginner: Strict knees to chest
C) Bar muscle up skill
10 x power glide arch to pull down
3 x 10 reps barbell roller drill
Accumulate 2 mins wall back bend
3 x 6 reps Banded toes to bar for speed
5 sets of 2 BMU with credit card/wrist strap between your feet (make them pretty)
D) 3 rounds
max effort strict pronated chin ups
max effort strict ring dips
15-20 GHDSU
30 sec hollow hold