Warm-up:
EMOM 12, alternating:
a) 8 Single Arm Strict Press/side, light weight + controlled eccentric
b) Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
c) 3 x 0:05 Passive Hang + 0:05 Retracted Hang
Gymnastics:
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Chest-to-Bar Pullup
2) Strict Pullup
3) Pullup Negative
4) Piked Assisted Pullup
5) Ring Row
WOD:
AMRAP 20:
10 Single Arm Dumbbell Push Press, left arm 50/35
10 Single Arm Dumbbell Push Press, right arm 50/35
500m Row/1500m Bike
Extra Work:
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative