Gymnastics

EMOM x 10mins
Odd: 5-7 Bar muscle ups
Even: 5-7 Ring dips
Gymnastics Technique

5 sets
12 Hollow banded lat pulldowns
12 pike pulls
Gymnastics Accessory
4 sets
15 Medball push-ups
20 Ring rows
CFO Class: MetCon

As many rounds as possibl in 25mins of:

16 Shuttle runs 25ft
6 Sandbag carries
12 Toes to bar
A long triplet, we will be acheiving a lot of rounds to accumulate volume and prep for next week. The workout is centered around the toes to bar. Athletes should be able to maintain two sets to unbroken toes to bar for the majority of this workout expecting to recover during the shuttles and light up the biceps/grips during the gun walk.
Midline Accessory

5 x 5 Dragon flies