Gymnastics Skill / Stamina Development
Bar muscle up or pull up and dip skill/strength development
Option 1 – Bar muscle ups
4 minute EMOM
4 reps
Rest 2:00 minutes
4 minute EMOM
3 reps
Rest 2:00 minutes
4 minute EMOM
2 reps
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Option 2 pull ups dips
3 sets of a 4 minutes emom
3 or 4 Pull-Ups + 3 or 4 Ring Dips
Rest 2:00 minutes between sets
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Option 3, ring rows and push ups
3 Sets
4:00 minute EMOM
5 Ring Rows + 5 Push-Ups

Wod

3 Sets, For Max Reps
2:00 minute AMRAP
20 Toe to Bar
-Max Dual DB Bench Press 50/35lb
Rest 1:00 minute between sets
*option to bro-sesh and do barbell bench press. moderate weight, higher reps

Goal: Complete 10+ DB Bench Press Each Set
-Primary Objective: Complete the Toe to Bar in under 75 seconds
-Secondary Objective: Complete 10+ Reps on DB Bench Press each Set

Accessory work
4 sets, not for time
30 second ski sprint
15 reps kneeling straight arm banded lat pull down
15 push ups