– GYMNASTICS PULLING + MIDLINE –
 
5 sets:
5-10 T2B
15 GHDs
 
*Rest 1:30 in between sets.
*Pick a rep scheme you can do UB each set.
*Scale to Knee Raises if necessary.

– WORKOUT OF THE DAY –

AMRAP in 8 minutes

3 Wall Balls
3 C2B
6 Wall Balls
6 C2B
9 Wall Balls
9 C2B
etc…

Continue adding 3 additional reps for each movement after each round until time is up.

2 min rest

AMRAP in 8 minutes

9 DB Thrusters
3 Bar Muscle-ups
12 DB Thrusters
6 Bar Muscle-ups
15 DB Thrusters
9 Bar Muscle-ups
etc…

Continue adding 3 additional reps for each movement after each round until time is up.

F: jumping pull up, 10/14 WB, DBs = 20s/35s
P: As Written, 14/20, DBs = 35s/50s
Masters: Pull-ups & C2B, 14/20, 35s/50s