Fitness

Metcon
A. TAO into TYQ:

SB Front Squat Ladder

Line up Sandbags from light to heavy. Do 1 SB Clean + 10 SB Front Squats starting with the lightest. Fast transitions. Go up the ladder as far as you can.

Metcon
B. 2-3 Sets of:

20m Yoke Carry AHAP

Metcon
C. Choose A, B or C.

A 400m Run for time
B 500m Row for time
C 30/20 cal. AB for time

Gymnastics

Metcon
OA Chin-Up/HSPU

2 Sets of:

1. OA Active Hang :15s/:15s
2. OA Plank 1:00/1:00min

2 Sets of:

1. 5/5 OA Scap Pull-Ins
2. 10/10 OA Scap Push-Ups

3 Sets of:

1. 3-5/3-5 Rope Pull-Ups
2. 3-5 FROM HSPU(Progression)

3 Sets of:

1. :10-:15s OA Chin-over-Bar Hold(supported)
2. :30s Shoulder Stance

3 Sets of:

1. 1-3/1-3 OA Eccentric Pull-Ups(supported)
2. 1-5 Eccentric HSPU