Gymnastics Prep

3 sets
4 beat swings
3 kipping pull ups
2 T2B
rest 45 sec

Gymnastics Skill Complex

2 sets

12 pull ups
9 C2b
6 bar MU

rest 4 min

can you go unbroken?...

Sport Practice 

150 DU
50 wall balls
25 ring MU
50 wall balls
150 DU

Aerobic Power (30/30)

30/30
24min EMOM @ 80-85% sustained effort
1 - AAB cals
2 - thrusters 65/45
3 - BFB
4 - strict HSPU


* the goal is to work 30 secs on 30 secs off throughout. hit a number in the First round in 30 sec (80-85% effort) and try to hit the same number or reps of cals for all 6 rounds.

Bulletproof Shoulders

3 sets for quality
8 alt DB Z press
10 feet elevated ring rows
12 bradford press