10 snap to hollows (holding a PVC, :02 hold)
10 snap to Supermans (Holding a PVC, :02 hold)
10 Kips on bar (pull to hollow / pull to arch)
10 Kip with straight-arm pull downs
1-3 Bar muscle ups
A. Strength: Press in Split Jerk Stance (15:00)
5-5-5-5-5-5, start light and increase weight each set.
B1. Gymnastics skill work:
3 BMU (, 5 Jumping BMUs, 3 Burpee C2B) + 35 Dubs (10 jumping jacks)
B2. AMRAP 7
10 Elevated Ring Rows
Extra Credit: Kneeling KB one-arm strict press
4 x 12, each side
*Kneeling on left knee, left arm presses, vice versa
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