July 17, 2017 Gymnastics A. Weighted Pull up 3-5 sets x 5 reps *Progressive load if possible.  Rest as needed. B. Static Ring Hold  3-5 sets x :15 Ring Hold (top and bottom position) *Rest as needed. Strength: Strict Shoulder Press 3-3-3-3 Metcon: 15 minute AMRAP 15 Shoulder to Overhead (inc. weight) 1 Legless Rope Climb...Read More