• Gymnastics, Deadlift and EMOM

    • Warm Up
    • Gymnastics: Muscle Up
      1) Toe nail muscle up drill
      3x 6-8
      2) False Grip Ring C2B Pull up (Virtuous Pull)
      5×5
      SC: Pull ups or Ring Rows
    • DL
      6X2 Starting at 60% towards 75-80%
    • 8 min EMOM
      8/5 Push ups
      8 Air Squats
      8 Burpees to Plate
    • Accessory exercise of the week:
      3 min to perform or practice Legless Rope Climb
    • Cool Down/Stretch

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