Warm Up
10 Scap Pull Ups
10 Bar Pass Throughs
10 Scap Push ups
x 3 rounds
Demo – EMOM Movements
Double Under Practice and Technique
Into
10 Double Unders
10 Ab – Mat Sit Ups
x 2
Gymnastics
Complete the following for quality:
1st Minute – 5-10 Kip Swings/Pull ups/ C2B / BMU
2nd Minute – 5-10 Rower Pike Ups
3rd Minute – 5 – 10 Press Ups/ Box Press Ups/ Press Ups on Knees
x 4 (12 Min)
WOD
Complete 50-40-30-20-10 of the following:
Double Unders
Ab Mat Sit Ups