Thursday November 2nd

A- 10min EMOM                      

1- 3 x 3”defecit 3 sec lower HSPU (use as big of defecit as you can and still kip up to the next rep)             

2- 30 sec ring hold- straight arm- try to externally rotate

B- Gymnastics testing           

2min of each  - you are not going for max reps- test where you are today. (Use as small of band as possible)                                                                                          

HSPU                                                    

TTB                                          

RMU                              

C2B  or Pull ups                                         

Rope climbs  

Ring dips                      

BMU

Strict Pull ups

Take as much time as needed to rest for next exercise in any order

Endurance WOD

Hansen

5 rounds

30 KBS

30 Burpees

30 GHD sit ups