SKILL
Gymnastics volume training

A. EMOM 10’
Strict pull up of ring row (up to 8 reps),
then

EMOM 10’
dip volume training:
push up, box dip or ring dip (up to 8 reps)

B. Weighted strict CTB,
get a max set of strict CTB,
then get 5 sets of 3 reps @75%
of Nov 1st max:
Weighted ring dip: same drill as CTB

WOD
Tabata Tuesday

8 x 20” on: 10” off, with 1’ rest between stations:
1. Air Squat / Goblet Squat (1/4BW),
2. Row for cals,
3. Sit up / Hollow rock