FOUNDATIONAL STRENGTH BUILDING

Gymnastics

Pull-ups (1x max reps)

Foundational Strength Building Superset (15 mins) Pull-ups

A) 3 x 5 Strict Pull-Ups/Chin-Ups

Superset with 60: plank

B) 3 x :10-20 Chin-over-Bar Hold

Superset with 10-12 banded pull downs, 2 sec pause at the bottom

Intermediate Skill/Strength Building Superset (15 mins)

A) 3 x 3- 5 + Strict Pull-Ups/Chin-Ups/ or Strict C2B

Superset with 30 sec single arm plank each side

B) 3 x :20-30 Chin-over-Bar Hold

Superset with 10-12 Skull crushers

Score max strict pull ups

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP
16 SA KB Clean & Jerk 24/16 kg or Bumper Plate GTO
8 Down + Ups