Just like last Monday will be working gymnastics for strength and skill today. To complete this as prescribed, you’ll do all 9 reps without coming off of the bar. For scaling, select 2-3 gymnastic progressions that fit into what you’re working on. Brand new athletes will do straight sets of ring rows or banded strict pull-ups.
Conditioning has a buy in of a 1K row, then you’ll begin 2 rounds of squats, burpess and box jumps.

 

Skill

Gymnastics Comlpex E:90 for 5 sets
2+3+4
Strict Pull-up, Pull-up, C2B Pull-up

Conditioning 

For Time
Row 1K
2 Rounds of:
20 Back Squats (115/75)
20 Burpees
20 Box Jump Overs (24/20)