Gymnastics Skill
9 min EMOM:
- 10 Lat Prayers or 3 Hips to Bar
- 5-10 Strict Toes to Bar or 3 Band Transition Drill
- 3-5 Jumping Bar Muscle up/Banded Bar Muscle up/Bar Muscle up
Conditioning:
Partner WOD – 20 min AMRAP:
Alternate between rounds of
- 12/10 Calories on a Machine
- 10 Single Arm DB Hang Clean & Jerk (5/arm)
- 8 Toes to Bar
and
- 12/10 Calories on a Machine
- 10 Alternating DB Snatch
- 4 Bar Muscle Ups/Burpee Pull ups
Alternate rounds w/ partner
