10.14.17

Gymnastic Skills and Drills:

1) Accumulate 1:30  in freestanding

Handstand hold

2) 3x3 Strict Ring Muscle Up

BB CYCLING:

Every 2 min, for 18 minutes:

Clean and Jerk x 1 rep

Build by feel. If the rep isn’t

technically perfect, do not add load.

Strength:

1) GH Raise

Metcon:

3 rounds for time of:

30 pull-ups

400-meter run