Gymnastic Skill
3 Rounds
1- 6-8 Russian dips on box or push-up
2- 3-5 Banded bar muscle-ups or Arch to L-sit
3- 3-6 Strict pull-ups
Gymnastic Efficiency
Emom 8
Opt. 1: Bar muscle ups
Opt. 2: C2B
Opt. 3: Pull-ups
Notes: Add 1 rep from the previous weeks.
Power Endurance
Amrap 12
30 DB Snatch 22.5/ 15
20 HSPU
100 Double under