Tuesday
Gymnasty Strength 9 minute EMOM
M1) 6 DB Bench AHAFA
M2) 6 strict/weighted pullups AHAFA
M3) 30-45 second upside down work at highest skill level. Choose from tripod, head/handstand, handstand walk, obstacle
Same weight as last week on bench and pullups
MetCon
Every 6:00 for 24:00 Alternate Between A&B
A) 1000/800m row + 100 dubz
B) 800m Run + 15 muscleups
Score is total number of dubz + muscleups
Scaling
Row: Cap work at 4:00
Dubz: 1:30 Struggle under practice
Run: 600m
Muscleups: 15 Pull + 15 Push (break into sets of 5)