Gymnastics work:  Ring muscle-ups - max set 1 attempt for max reps   Workout of the Day: "Insufflate" 5 rounds for time: 10 reverse med ball burpees (20/14) 35 double unders -Compare to 12/7/18, 4/23/18 and 5/8/17   Cash out:   5 x 50 meter sled drag  1 x 400 meter farmers carry 1 x 100 banded pull aparts...

Gymnastics/conditioning work:  EMOM x 12:  Min 1:  Max strict TTB, Min 2:  100 meter sled drag (athlete choice on load), Min 3:  Rest Workout of the Day: "Wayside" 4 rounds: 1:00 max calorie bike or row 1:00 max KB swings 1:00 burpees 1:00 rest Fitness:  row, 55/35 Performance:  bike, 70/55, barbell facing burpees...