9/4/2019 - Gymnastics Day
M-1: Gymnastics Complex
5 Sets:
Option A: 4 Toe to rings + 1-5 Ring Muscle Up (2 ring dip for every 1 muscle up)
Option B: 5 Ring Muscle Up Transitions * (Jumping From Heels to support and pressing out of ring dip) or Band Assisted
Option C: 2 Pull up Negatives (5 second) + 2-4 Ring Dip Negatives (5 seconds)
Option D: 3 Ring Rows @5150 Tempo + 4 Bench Dips
*Focus should be on what you need to build, the strength or techinique.
M-2: Russian KB Swing/T2B/Push Up
Amrap 15:
Option A: 30 Russian KB Swing (70/53) 30 T2B 30 Push Up
Option B: 30 Russian KB Swing (53/35) 30 T2B/Knee Raise 30 Push Up/Box Push Up
Option C:
30 Russian KB Swing 30 Straight Leg Sit-up 30 Knee Push Up

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