Core/Gymnastics work today. Then a machine driven and bodyweight metcon to develop aerobic power and local muscle endurance capacities,

Strength 

Weighted Pull Up 6 x 3 reps (across)

Rest 30 secs

Strict Def HSPU 6 x 3 reps

Rest 1 minute

* scale to : bands/negatives for pull ups

** 1-2 Ab Mat negatives/ box HSPUs

WOD

” Flip Flop ”

30/25 Cal Assault Bike

15 C2B Pull Up

30/25 Cal Row

15 HSPU

2 Rounds

CAP 16