Gymnastics and Conditioning – 

5 Sets Each Max Reps –

1 – Strict Pull Ups (Tempo x/2/2) or Eccentric Pull Ups – 5 x 7

2 – Strict HSPU (Tempo x/2/2) or Box HSPU

*Beat score from last week*

Workout – 

7min AMRAP

1KM run buy in

Max Burpee Muscle Ups or Pull Ups