Gymnastics
Metcon (No Measure)
EMOM 8
Even Min – 4 L-sit Ring pull-up (false grip)
Odd min – 4 Ring Dips
Even Min – 4 L-sit Ring pull-up (false grip)
Odd min – 4 Ring Dips
Metcon (No Measure)
Muscle up practice
(10min)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 19
3 Muscle Ups
200m Row
6 Burpee Box Jump Over 20″
(Jump over the box without touching it)
3 Muscle Ups
200m Row
6 Burpee Box Jump Over 20″
(Jump over the box without touching it)
200m is 20 reps
GYM1010 
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