STRETCHING/ WARM UP

• 2X30s TRICEP WALL LAT STRETCH/SIDE + 10 SCAPULAR PULL UPS + 10 BANDED LAT PULL DOWNS

GYMNASTICS SKILL/ ACCESSORY WORK

• 5 MINS KIPPING PULL UP DRILLS

• 5X7 RING ROWS (REST 2 MINS)

CONDITIONING

4 RFT

• 5 POWER CLEANS 115/75 LBS

• 7 FRONT SQUATS 115/75 LBS

• 5 STOH 115/75 LBS

• 300M RUN
  RX+ (135/95 LBS, 400M RUN)