4 GYMNASTICS TESTS & EMOM 20

A) Strength:

1) Strict Pull-ups: 1 x Max.
*Strict Band Assisted Pull-up
2) Handstand Push-ups: 1 x Max.
*Seated DB Shoulder Press x Max Reps
3) Strict Chin-ups: 1 x submax.
*Strict Ring Rows
4) Push-ups: 1 x Max.
*Box Push-ups

*Rest as much as needed between sets.

B) WOD:

EMOM 20:

Minute 1: 40 Double Unders (S = Single Unders)
Minute 2: 15/12 Toes to Bar
Minute 2: 10 Calorie Row
Minute 4: 15 Barbell Rows (135/95)
Minute 5: 10 Weighted Step-ups (24/20) (45/25)
*Score = Your goal for this year's Open

C) Extra Credit:

1a) Rolling Tricep Extensions (3 x 12-15). Rest 30s
1b) Reverse Barbell Curls (3 x 10-12). Rest 30s.
@3030 Tempo.