Gymnastics add on
Five rounds:
1 legless up and down
5 Russian dips
ME LSit hold
3 strict HSPU
20:15. Rested about one minute between each round. First three rounds of dips unbroken into LSits. Missed height on rope for round four so waited two minutes.
B. 65 shoulder taps with pause on tap: 6:32
C. Weighted ring rows: 10×5, rest 2:30
Am
AM gymnastics add ons
Then,
A. Push Jerk – 5RM + 2×5@90% 176, drop at 72kg
171 for 4.
B. Back squat 5 RM: 253
C. Seated Strict press: 47kg
D. 800m run, rest 1:30 in between 3:36/3:48/3:50
PM
A. 14:14
10.8.6.4.2
Bar muscle ups
Thrusters at 123#
Burpee touches