3/24/16

Gymnastic skill

Muscle up progressions + Strength

3x through

20 second support

20 second bottom hold

4 (3+1) drill

Metcon

5 rounds

3 muscle up/9 chest to bar

10alternate db/kb snatch (5/5)

12 box jumps 24/20

Cool down

3x through

ring row

dips

crunch