Gymnastics
Spend 9:00 working Strict Pull Up Level
Level 1: Work to accumulate 3 x 45 sec Dead Hang Holds
Level 2: Work to accumulate 3 X 45 sec Active Holds
Level 3: Work to accumulate 3 X 15-20 sec Chin Over Bar Hold
Level 4: 3 X 4-5 Consecutive Controlled Pull Up Negatives
Level 5: 3 X 2 Segmented Negatives with 2 -3 sec stops @ each segment
Level 6: 3 X 2 Sets of Partial Reps
Conditioning
ALPHA
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (155/105)
REST 2:00 Between each Round
BRAVO
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (135/95)
REST 2:00 Between each Round
CHARLIE
3 Rounds
3:00 Cal Row
2:00 Cal Bike
1:00 Power Cleans (95/65)
REST 2:00 Between each Round
