Warm-up
- 2 Mins Bike @ RPE6 - 30s Plank Hold - 20 PVC Pass Through - 30s Plank Hold
Gymnastics
5 Sets: - 4 Kip Swings + 3 Kips + 2 Bar Muscle Up
Metcon
Every 3 minutes for 5 x sets: - Max Unbroken Strict Toes To Bar + - Max Unbroken Bench Press @BW
Notes: Adjust the bench press weight so you can hit a minimum of 5 and a maximum of 15 reps each round.
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