Skill:
Review the stations of Gymnastics Pull: Week 1
Coaches Note: Warm-up then… Give yourself PLENTY of time to review the stations.

Gymnastics Pull:
Week 1 of 9…
12-minutes EMOM
Station 1: 0:40s Hollow Rock Hold or Rock
Station 2: Renegade Rows (6 reps on each arm)
Station 3: 0:40s Hollow Hang from rig
Station 4: 9-12 Slow/controlled Ring Rows

Strength:
None

Metcon:
Within 12-minutes
20-16-12-8-4 reps
Overhead Squat
2-4-6-8-10
Pull-up
Remaining Time: Calorie Row or Bike

Coaches Note: 2 Scores-Couplet Time (+) Calories.

L1: 135/95 CTB Pull-ups
L2: 95/65, CTB Pull-ups
L3: 75/55, Kipping or Assisted Pull-ups
L4: DB’s 15/12, Ring Rows