Gymnastics Power

Build to a maximal:

3 rep deficit hspu
CFO Class: MetCon

“Couplet test”

21-15-9 reps for time of:

Thrusters 135/95lbs
Chest to bar pull-ups

This is steroid Fran. Athletes will have to MOVE hard and fast and is a pure test of physical ability.
Midline Accessory

5 Sets
10 Evil wheels
10 Banded Hip extenstions
Strength

5 sets @ AHAP
5 Barbell Z press
5 Belt squats
Aenarobic Intervals

EMOM x 12

10s Max cal Bike