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 6 sets of 2 reps (heavier than last week).
Weighted ring dip: same drill as CTB

WOD
Tabata Tuesday

8 x 20” on:
10” off, with 1’ rest between stations:
1. Bike for cals
2. Russian KBS
3. Russian twist w/KB