Gymnastic EMOM 


12 Min 
Min 1 - 6-10 Strict Pull Ups (Weighted)
Min 2 - 5-10 Strict Ring Dips (Weighted)
Min 3 - 5 - 10 Strict HSPU

No kipping allowed even for modifications. Use a band for pull ups and ring dips, work on slow decent phase of HSPU with no press out.

WOD 


10 Min Partner Sprint Row
EMOM style switching at the top of every minute
*Make sure you know how to quick release from rower.

Right into

15 MIN Ladder
1 Strict Pull UP
2 Push Ups
3 BWS
2 Strict Pull Up
4 Push Ups
6 BWS
3 Strict Pull UP
6 Push Ups
9 BWS

(4.8.12) (5.10.15) (5.12.18) (6.14.21)

Mod Key


P: Mod Pull Up, Mod Push Up
RX: As Prescribed
C: Weighted Vest

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Foam Roll Posterior Chain
Half Pigeon

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