MOBILITY
Ankles
Hips
Thoracic
Wrists
Overhead
BENCHMARK
“Fran” 21/15/9
Thrusters 43.5/29kg
Pull ups
Scaling options
- 15/12/9/6/3 =45reps
- 12/10/8/6/4/2 = 42resp
- 12/9/7/5/3 = 36 reps
4min time cap
GYMNASTICS STRENGTH
A) 10min EMOM
5 Negative dips – 5secs
10 False grip ring rows
B) Every 2mins x 5
2 Partner muscle ups
C) 5 Rounds – 8min time cap
12 Burpees
6/4 Muscle ups
OPTIONAL EXTRAS
Programmed work or
Snatch high pull 5×5