11.6.18
Tuesday
Gymnasty Strength
8 min EMOM
1) 5 Tempo Ring Dips
2) 5 Tempo Pullups
Tempo = Hold up top 2 seconds, hold at bottom 2 seconds
MetCon
20 minute clock
Buy In
150 double unders
30 burpees jump to 6” target
Then AMRAP
5 muscleups
10 strict hspu
20/15 cal row / Run to 6th Floor
Alternate between stairs and row every round
Scaling
5 pullups + 5 dips
10 seated DB OH Press