08.11.2026

Gymnastics Skills
1. strict pull ups
Every 2:00 x 4 sets
3-5 eccentric pull ups- move as slow as possible

2. strict handstand push ups
Every 2:00 x 4 sets 
3-5 eccentric handstand push ups- move as slow as possible 


Strength- super set
A.  seated double stop strict press
3 sets of 5 reps building load

B. assisted (hold on to a PVC or a post) single leg RDL 
3 sets of 5 per side

WOD
"Clampdown"
6:00 AMRAP
6 cal row
3 devil's press 50s/35s 35s/25s
**add 1 rep to the devil's press each round