Gymnastics

Weighted Pullup 1RM

Use a weight belt, KB hooked on your foot, DB between the legs, a plate strapped to your back, or anything else you can think of (as long as it’s safe).

If you don’t have an unassisted pullup yet, do band assisted pull-ups to find the smallest band with which you can do a full ROM rep.

 

Metcon

For time:
15 HSPU
15 Snatches (75/55)
15 HSPU
12 Snatches (95/65)
15 HSPU
9 Snatches (135/95)
15 HSPU
6 Snatches (165/115)
15 HSPU
3 Snatches (185/135)

Time Cap: 14 Minutes

 

Cashout

30 GHD Situps