July 14, 2017
Gymnastics
A. GHD Sit ups
3 x 10-12 (as fast as possible)
*Rest as needed between sets.
B. Ring Complex
5 sets of:
:10 Ring Hollow Hold + 3 Strict Ring Pull ups + 5 Ring Kips
*Rest as needed between sets.
Strength:
Deadlift Ladder
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 85%
Metcon:
14 minute AMRAP
45 Calorie Row
45 Thrusters (75/55)
45 Pull ups
45 Handstand Push ups