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


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


Row: Cap work at 4:00

Dubz: 1:30 Struggle under practice

Run: 600m

Muscleups: 15 Pull + 15 Push (break into sets of 5)