Workout of the Day – Dec. 21st

 
– STRICT GYMNASTICS –
 
4 sets:
 
:45 sec KB Farmers Hold
:15 sec L-Sit Hold on Bar
5 Strict T2B
 
*No swinging. Heavy KBs.
 
– WORKOUT OF THE DAY –
 
“Open 21.3”
 
For Time:
 
15 Front Squats (95/65 lb)
30 Toes-to-Bars
15 Thrusters (95/65 lb)
 
Rest 1 minute
 
15 Front Squats (95/65 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lb)
 
Rest 1 minute
 
15 Front Squats (95/65 lb)
30 Bar Muscle-Ups
15 Thrusters (95/65 lb)
 
Time cap: 15 minutes including rest.