Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
*Every Break: 150 Meter Row
Strict Press (in class) 
5 Sets of 3
Aim to beat last week.
Bench Press
5 Sets of 3
Conditioning (in class)
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off: (16min total)
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
*score is total reps for entire workout. Sub banded strict pull-ups/strict DB press for pull-ups/HSPU. Goal is at least 6 reps every 20s on pull-ups/HSPU/bike.
3 Sets, Not For Time:
7 Inchworms
21 GHD Sit-Ups