Functional Fitness

Warm up:
3 Rounds of:
5 Hanging shoulder circles
10 Scapula push-ups
15 sec Hollow hold

Strength: Gymnastics

Warm up:
5-8 Ring rows
3 x 1 Negative pull-ups
1-3 Strict pull-ups

Weighted Pull-up
1. Build to today's heavy 3.
2. 4 x 3 @ 50-60% of 1, go every 2 min.

WOD prep:
10 Kip swings
3-5 Hanging leg raises to 90°
3-5 Kipping pull-ups
3 x 1 Negative HSPU
1-3 HSPU
3 x 1 Negative dip
1-3 Ring dips

WOD:
6 x 2 min on / 2 min off:
A) AMRAP:
20 DU / 30 SU
10 TTB / Hanging leg raises to 90°
5 Strict ring dips / Box dips

B) AMRAP:
20 DU / 30 SU
10 Pull-ups / Jumping pull-ups / C2B
5 HSPU / Pike push-ups / Strict HSPU

Alternate between A and B.