**You can click on any of the hyperlinked movements below to see a video demonstration!**

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Strength: Gymnastic Pull (by ability)

1) 5×5-10 Ring Row

2) Strict pull ups 5*5-10

3)Weighted pull up: 2*70%, 2*80%, 2*90%, 2*95%, 1*ME Strict pull ups

4) Rope Climbs Ladder: 3-2-1-1-ME

Technique: kipping ring dips

MetCon: 15-12-9
Dips
Burpee + Pull ups

1) Bench dips + burpee jumping PU
2) Rx’d
3) Strict ring dips+ Burpee pull ups