Warm-up:
Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup
Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row
MetCon:
2-4 Rounds:
1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)
Gymnastic:
Neutral-Grip Pullup
BWx10 (+1 from last time)
Repetition Effort:
Press
95×8 (+1 from last time)
MetCon:
2 Rounds:
8 Neutral-Grip Pullup
8 Press @95#