Skill/Strength:
EMOM 6
3 Squat Cleans, unbroken at 60%
Metcon:
3 rounds, each round for time
15 Row Calories
4/3 Ring Muscle ups OR Chest to Bars
4/3 Ring Muscle ups OR Chest to Bars
4/3 Ring Muscle ups OR Chest to Bars
-Rest 2 mins between each round
-The intent today is to purposefully break the gymnastics reps into 3 separate sets unbroken to make up the total of 12/9 reps.
-16 min cap
Mandatory Mobility:
3 min pec smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
3 Rounds
Echo Bike 15/12 Cals
Rest :30
Row 18/15 Cals
Rest :30
Echo Bike 25/20 Cals
Rest 1 min
Row 24/20 Cals
Rest 1 min
