Gymnastics
(total 30min)
Metcon (No Measure)
Pull-up progression
Work on kipping pull-ups/burtterfly pull-ups
Work on kipping pull-ups/burtterfly pull-ups
(10min)
Metcon (No Measure)
Muscle up progression
Work on Hip kips, Muscle up transitions(MUT), Toe to Ring, Bar Muscle ups
Work on Hip kips, Muscle up transitions(MUT), Toe to Ring, Bar Muscle ups
(20min)
Try Muscle ups (bar/ring)
Try Muscle ups (bar/ring)
Metcon
Metcon (Time)
For time,
4 rounds of
400m run
50 Squats
400m run
50 Squats
(18min)
GYM1010 
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