August 2 2019

Gymnastic skill work: 

10 Min of Bar Muscle up Practice 

Advanced – Every 5 Min for 2 Rounds – Max Set of unbroken Bar Muscle Ups

RX – Every 2 min for 5 Rounds – 3-5 Bar Muscle ups

Intermediate – Practice stringing Bar Muscle ups together

Beginner – Jumping bar muscle ups, attempting first muscle up, learning to kip

Strength Conditioning 

18 Min AMREP

3,6,9,12.. Add 3 reps each round

Strict Pull Ups

Dips

Bent Over Rows (135/95)

Floor Press (135/95)

**Focus is controlled movements