Tuesday
Gymnasty Strength
Every 90 seconds x 4 each (12 minutes)
M1: 7 Tempo strict pull-ups (2 seconds top, 2 seconds control down, no pause at botttom)
M2: 7 tempo dips (2 seconds top, fast down, 2 seconds bottom)
MetCon
3 rounds for time
800 meter run
10 bar muscleups
15 HSPU
25 foot handstand walk
24 min cap
Scaled Version
3 rounds
Run 800m
10 pull-ups, ring Rows, or jumping pullups
10 dips, ring pushups, or pushups
15 pike pushups
3 wall walks