15-09-2020

Gymnastics
EMOM 9 (Max reps)
_EMOM 9_
(45sec work – 15sec rest)

A| 2 negative Pull Ups (3-5sec down)
B| Banded Pull Downs
C| Hollow Hold

Skill
Pull ups, C2B, Muscle up (Max reps)
_Skill_
*Pull Up*
A| 3×5 Toe Assist Pull Ups
B| 4×8 Ring Rows
C| Beat Swing (+Kipping Pull Up)

*C2B*
A| 3×5 C2B Toe Assist
B| 4×8 Inverted Row
C| Beat Swing (+C2B Pull Up)

*Muscle Up*
A| 3×5 weighted Strict Pull Up
B| 2×8 3 Position Drill
C| 2×8 Get out of the Pool
D| Muscle Ups

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10

AMRAP 10
15 Wall Balls
30/50 Double/Single Unders
200m Run

WOD WOD, 15. September 2020