Gymnastics add on:
A. 1 legged rope climb to ceiling on every :45: every adjustment :05 LSit x 10: 6 at :45, final 4 at 1:30
B. Partial supinated pull ups:
B1. ME bodyweight, rest 2:00: 7, 6, 7, 6
6×2: 15, 17.5, 20, 22.5, 25, 27.5
Post workout:
A. 1 pbar HSPU every :45 x 15 (two abmats)
B. 20 shoulder taps into ME HS hold: :30/:46/:30/:21
Gymnastics add on to start: then pm session, then am session
Am
A. :25 bike sprints x 6; rest 3:30 between: done
B. Hang SqT Clean + Split Jerk: 187
Pm:
A. Front SqT – 3RM: 242
B. AMRAP 12: 2+421 (did 4 MUs then 5 then 1 in rounds)
AMRAP 10: 3+11
AMRAP 8: 9+8 I think
amrap 12
400m Run
20 Hang SqT Cleans (93/63)
10 Muscle Ups
rest 6 min
amrap 10
15 T2B
10 cal Bike
5 db/kb manmakers 40/30 (ish)
rest 4 min
amrap 8
5 heavy wall balls
5 burpee touches