Gymnastics

3 Sets

4 x Strict Pull-ups
8 x Kipping Pull-ups
2-4 x Bar Muscle-ups

or

4 x Strict Pull-ups
6 x Kipping or jumping Pull-ups
4 x Strict Pull-ups

Scale where you need to. Do as much RX as possible.
Try to do the complex without coming off the bar

Butterflies are allowed

 Workout
“Compression”
Same Sex Teams of 2:

15min AMRAP of:

Buy In: 10 Alternating Burpee Box Overs
25 x Hang Power Cleans
30 x Front Squats
35 x Shoulder to overhead
40 x Back Squats
Cash out: AMRAP Burpee box jump overs with remaining time

RX: 155/105#
Scaled/masters: 115/75#

Bar cannot touch ground once the clock has started
6 Burpee penalty (3 Each member)

Burpees must be done alternating
Barbell movements can be split however between members
Complete all reps before moving on to the next

Leave a Comment