“Know your weaknesses, they hold the keys to your success” – Louie Simmons
Gymnastics Conditioning: 5x On The Every 2 Min
9 Overhead Squats @ 135/95
6 Chest to Bar Pull Ups
3 Bar Muscle Ups
Scaled:
9 Unbroken Overhead Squats Focusing On Quality
6 Pull Ups or 10s Static Hold Above the Bar
6 Ring Dips or 6 Push Ups
WOD: Tri Sprint V2
AMRAP 4 x 3
30 Shuttle Runs
20/15 Cal Bike
Max Cal Row
Rest 4 Minutes btw Rounds
(No Run | 20 Burpees)
Bonus: ROMWOD | GOWOD