10.22.2024

Strength: Back Squat
last week of eccentrics
4 sets of 3 reps @75% at 60X1

Gymnastics Skills

2 sets quality

- 2-4 Strict Chest-to-Bar Pull-Ups
- 2-3 Ring Dips @41X2
- 10 Hollow Rocks
- 20-30 Second Arch Hold

WOD

"Quality"  

EMOM 12 

Minute 1: 2-4 BMU or ring muscle ups *scale to 2 strict pull ups + 2 push ups
Minute 2: 8-10 TTB
Minute 3: Rest