Gymnastics:

 

A. 5x5 Chest to rings pull-ups (use falce grip)

 

B. 5x5 Negative HSPU's (As slow as possible)

 

C. 2 supersets of:

10 Strict T2B

20 Knee raises

30 sec. Hollow hold

 

D.  1x ME chin over the bar hold

5x 50% of the ME hold

 

 

Advanced Class:

 

A. 10 min. for working up to a heavy hang power clean

 

B. EMOM 10 min. @ 70% of A:

3 Hang power cleans

 

C. 1x ME strict HSPU

5x 50% of the ME 

 

D. 4x 1500 m Row

*** Rest 3 min. between the rounds ***

*** Try to hit the same time each round. ***