WOD NOTES:
Goal today is to find a heavy 8 RM Back Squat.
Followed by some strict gymnastics work.
Fitness
20 minutes
Establish 8 RM Back Squat
3 sets
Strict assisted ring pull ups x 5-8
Strict push ups x 5-8
Rest 2-3 minutes
Performance
20 minutes
Establish 8 RM Back Squat
3 sets
Strict pull ups x 5-8
Strict HSPU x 3-6
Rest 2-3 minutes
Sport
20 minutes
Find your 6 RM HBBS
BTN Push press + OHS 5 x 5 + 1 @80%
Strict HSPU 3 x ME
5 x 15 seconds L Sit
3 x 2 Dragon fly (controlled descent)
3 x 1 Skin the cat
3 x 1 Strict MU or assisted
