WOD
“Team of 2”
2 Sets For Time:
1000m Ergo
50 Front Squats 40/25 kg
100 Double Unders
50 Shoulder to Overhead 40/25 kg
100 Double Unders
50 Thrusters 40/25 kg
1000m Ergo
-rest 3:00 between sets-

Accessory
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs

Seated Banded Behind the Neck Pulldowns

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs

Strict Pull Up
Seated Banded Behind the Neck Pulldowns

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted]
Even Minute: 20 Seated Behind the Neck Pull Downs

Weighted Pull Ups
Seated Banded Behind the Neck Pulldowns

GYMNASTICS CLASS

Drills Work
For Time

3×15 PVC Hollow Rocks
3×12 Handstand Kick Up + Lower Down
3×15 Straight Legs Band Pull to Toes
3×12 Banded Kipping

Teams of 3
25 AMRAP

30 Muscle Ups
40 Alt. Lunges
50 Toes to Bar
40 Chin Ups
30 Handstand Push Ups

(your coach give you scale options as needed)