For Time
WARMUP
– EMOM x 9′:
Min1: 12-15 Band Pull-Apart
Min2: 30” Wall Handstand Hold
Min3: 10 Tuck-Ups + 20 Alt. Russian Twist
STRENGTH
– Every 90” x 10 sets:
Odd: 3-5 Strict Weighted Pullups*
Even: 8-15 Strict Straight Bar Dips (bilanciere basso)
*Intermedi: 3-5 Strict Pullups
*Principianti: 3-5 Negative Pullup
WOD INTERVAL GYMNASTICS
– 4 Rounds For Max Effort: (35” work – 25” rest)
Close Grip Strict Chinups + Strict Knee to Chest
Top Ring Support Hold
Elbow Plank Press Ups