Warm Up:
10 t & b long -forward one way, backwards back
Mobility
Gymnastics skill work:
Pull Up Stream:
1 x 10 negatives
1 x 10 3 position holds 10 secs hold/20 rest btwn sets
1 x 10 elevated ring rows
Muscle Up Stream:
3 sets max dips (bar/ring)
3 sets max false grip ring pulls
3 x 2 seated transitions (banded if needed, no band for advanced)
2 x 3 Russian dips
WOD:
3 RFT
500 m ROW
21 Burpees
400 m RUN
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