Warmup:
– 5´DU
Gymnastics: E90sec for 15´Alt
1) Strict ring Dips/weighted ring dips: 5,3,1,1,1
2) Strict pull-up/weighted pull-up: 5,3,1,1,1
Gymnastics Focus Work
Not For Time:
1:30 Smooth Jump Rope + 65% Max Muscle-ups
1:30 Smooth Jump Rope + 12 Strict Handstand Push-ups
1:30 Smooth Jump Rope + 55% Max Muscle-ups
1:30 Smooth Jump Rope + 9 Strict Handstand Push-ups
1:30 Smooth Jump Rope + 45% Max Muscle-ups
1:30 Smooth Jump Rope + 6 Strict Handstand Push-ups
WOD: AMRAP 3`
– 21 thrusters 42.5/30 Kg
– 21 pull-ups
-Rest 2 minutes
AMRAP 3`
– 15 thrusters 42.5/30 Kg
– 15 pull-ups
– Rest 2 minutes
AMRAP 3`
– 9 thrusters 42.5/30 Kg
– 9 pull-ups