**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 5*2*70%

4) Rope Climbs 1-1-1-1-1

Skill: By coach prescription.

MetCon: “Adrian”

https://www.youtube.com/watch?v=E1Q11m171mk

7 Rounds For Time
3 Forward rolls
5 Wall Walks
7 Toes 2 bar
9 Box jumps

*Ask coach for scaling options.