GYMNASTIC STRENGTH:
Dip Progressions
14min EMOM
– 1st 5 Ring Rips
– 2nd 3 assisted single arm chin-up/side
(while resting get 5-10 each of german swings/forward backward swings)
METCON:
21-15-9
– Wall Balls
– Burpees 6” target
*10min timecap
