STRENGTH/SKILL

A. 4 Sets: Gymnastics/UB Push/Pull for quality

A1. Pull Up Complexes

1x Strict Pull Up + 3x CtB Pull Up + 5x Kipping Pull Up

F: 1x Slow Negative + 3x Kip on Bar + 5x Kip/Jumping Pull Up

P: As rx; 1x Strict + 3x CtB + 5x Kipping chins

S: 1x Strict CtB + 3x Bar MU + 5x CtB Pull Up

rest 30 sec

A2. 2DB Seated/alternating OH Hold seesaw press

x8 each arm - all groups

hold L arm overhead while R arm presses, etc.

rest 60 sec

WOD

"Head, Shoulders, Knees, and Toes"

12 min AMRAP

15x Push Up

12x Toe to Bar

9x Shoulder to Overhead

F: 15x Push Up + 12x Sit Up + 9x 2DB Push Press

P: as rx; 115/75#

S: as rx + 155/105#