3 x 15 Close grip bench press

The bar shouldn’t stop moving and shouldn’t slow down. Let that dictate the load we choose for this.
CFO Class: MetCon

For time:

50 Push-ups
30 Cal Row
150 Double unders
30 Burpees
50 Toes to bar
150 Shuttle runs 25′

A chipper that uses a blend of body weight and monostructural movements sticking to an upperbody loading plan to counter yesterdays post chain response. Any lower body usage is intended to flush out our muscle soreness. Today is a great day to develop upper body gymnastics base strength as well as actively recover from yesterday.
Gymnastics Strength

4 sets

10s L hang + 10 Alternating single leg strict Toe to bar + 10s L hang

Pick a machine
10 rounds
1min @ RPE 7
1min @ RPE 5
Post chain, upper

3 sets
20 Banded Prone press
30s Y hold
Rest 30-60 seconds