03.21.2024

Primer- get better at your gymnastics 
3 sets
A. hollow hold on rig x 10 seconds + arch hold on rig x 10 sec.
B. 5 pull ups negatives @ 3 seconds
C. 5 handstand push up negatives @ 3 seconds
D. 5/side single arm ring rows


WOD
"Strictly Business"
3 rounds for time
5 strict pull ups
10 shoulder to overhead 135/95. 115/75. 75/55
15 box jumps 24/20"

Rest 2:00

3 rounds for time
15/12  cals bike
10 kipping hspu or piked hspu
5 deadlifts 225/155. 185/125. 135/95