Saturday November 23, 2019

A) Gymnastics 
1:00 on 1:00 off x 10mins:
5 strict ring dips
MAX distance HSW in the remaining time.

B) Max
Establish a 6RM Push Press.

Then:

3 x
6 push press, 80%
1:00 FLR hold
Rest as needed.

C) Aerobic Development 
5RFT:
20 cal row
16 S/A DB Hang clean and jerk, 15
9 HSPU

D) Accesories
4 sets:
10 DB bench press
1 legless rope climb
10 chinese plank rows

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