Monthly Mobility:

 

 

Gymnastic pull:

 

By ability
1) 5* max reps ring rows
2) 5*3 Negative Pull ups
3) 5*6 Strict Pull ups (add weight if needed)

MetCon: For Time
100 Push ups
*EMOM perform 3 Pull ups.

1) HRPU-Jpull ups.
2) Deficit push ups-pull ups
3) ring push ups- STRICT Pull ups