Strength
6 alternating sets of:
B1. 2 Pause Front Squats @ 50%
Rest 30 seconds
B2. 3 Broad Jumps (for reps)
*max distance each rep
Rest 90 seconds
“Jump for Gymnastics”
For Time:
150 Single Unders
40 Pull-Ups
120 Speed Steps
20 Chest-to-Bar Pull-Ups
90 Double-Unders
10 Bar Muscle-Ups
Time Cap: 13 minutes
Scaling:
– Scale pulling movements to Jumping Pull ups, then Ring rows, then Banded strict pull ups.
– Scale Jump rope movements to Line hops. then single unders, then speed steps.