ALL: Back Squat (Back Squat 8RM then 95%x8, 90%x8)
EXTRA: Clean (72.5%x2, 77.5%x2, 82.5%x2x3-4)
ALL: Metcon (AMRAP – Rounds and Reps)
10 Strict Pullups
10 Strict Ring Dips
10 Strict Toes-To-Bar
Don’t treat this like an AMRAP. Focus on a steady pace during the run, and perfect mechanics with all gymnastics exercises. Intensity is a secondary foucs of this workout – make every step and every rep perfect.
In pullups, ring dips, and toes-to-bar, the rep should be controlled throughout the FULL range of motion. Count the pullup and toe-to-bar at the bottom, not the top. Focus on maintaining a strong hollow.