12.11.2017

Gymnastic Skills and Drills:

4 ME SetsRING MURest 1min

BB CYCLING:

1 Full Snatchrest 90 sec

8 RoundsClimbing

Strength:

Back Squat7x285% or higher

Reverse Hyper3x15

WOD:

30-25-20-15-10 reps of:

Medicine ball clean (20/14)

Ring Row

Ring Row is hanging directly

under rings with shoulders no

more than 3 inches from ground

at full extension.