Tuesday, November 7th, 2017

Gymnastics skill work:  Ring MUs or strict CTB pull-ups
Option A
AMRAP 2:00 – ring MUs
Rest 1:00
AMRAP 1:00 – ring MUs
Rest :30s
AMRAP :30s – ring MUs
Option B
AMRAP 2:00 – strict CTB pull-ups
Rest 1:00
AMRAP 1:00 – strict CTB pull-ups
Rest :30s
AMRAP :30s – strict CTB pull-ups
 
 
Strength/conditioning:  Alternating EMOM x 10 (5 rounds):
Minute 1 – 15/12 calorie row
Minute 2 – 3 back squats
Round 1 – 3 back squats @ 70% of 1RM
Round 2 – 3 back squats @ 73% of 1RM
Round 3 – 3 back squats @ 76% of 1RM
Round 4 – 3 back squats @ 79% of 1RM
Round 5 – 3 back squats @ 82% of 1RM