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