Thursday: 121516 (1-4)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

MetCon:
2-4 Rounds:

1. Conditioning: (Pick One)
800m Run
1000m Row
2. Gymnastic: (Use 70% of Above)

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