Happy Birthday to Adam K!! (Friday)

Warm Up and Mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples

Strength/Skill
3 RNFT
1 – 3 x Strict Muscle Ups or Transitions
4- 12 x Single Leg Squat Practice

Or

Jerks
3 x 1 Climbing
Push Press + Push Jerk + Split Jerk

Partner Workout 👫👬👭

“Raining Gumballs”
AMRAP 14
2 x Ring Muscle Ups
4 x HSPUS
8 x KB Swings 70/53

One partner works while the other runs 300m