Gymnastics Strength/Accessory
10 EMOM:
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Banded Lat Pull Down (5-8 reps)
WOD
15 AMRAP:
15 Reverse Lunge to Box Step Ups (60/50 cm) (YouTube)
30 Double Unders
15 Reverse Lunge to Box Step Ups (other side)
30 Double Unders
15 Toes to Bars
S1: x2 Single Unders
Acc;
3-4 Sets
10R+10L Single Leg Romanian Deadlift
20 Sit Ups
20 Hollow Rocks
30sec Glute Bridge Hold