This week and for the next four we focus on strict pull up and strict handstand strength. Although upper body vertical pulling and pushing may seem back, shoulders and arm dominant we also rely on a strong and well set mid-line for force production. The conditioning piece is Fight Gone Bad style but with a nasty spin. Pace the early rounds and finish strong!

GYMNASTICS 

Every 2 minutes / 5 Rounds
complete :
3 Weighted Pull ups (build)
3 Strict HSPU

WOD

” Red Mist ”

5 Rounds
1:00 Bike Cals
1:00 Power Clean (60/40)
1:00 Bar Facing Burpee
1:00 REST

SCORE IS TOTAL REPS