05-15 Tuesday

Gymnastics Progression: 
Group A: 
6X1-2 Strict or banded strict MU
5X5 Ring dips w/2 sec pause at bottom
Group B: 
3X6 Strict pull up (add weight if needed) 
3X10 Box or ring dips
Group C: 
3X6 banded pull ups
3X10-20sec ring support hold

WOD: 
20 min EMOM
1) 12/9 cal row
2) 5 pull ups 10 push ups 15 air squats
3) 150m run or 12 cal AD
4) 10 KB swing+10 ab mat sit ups
 

WODPeterson