SKILL
4 SETS FOR QUALITY
12 Banded Straight Arm Lat Push Downs
8 Dynamic Kip Swings
Reps of Pull Gymnastic Options*
**Pulling Options…
6-8 Slow Ring Rows
4-6 Strict or Banded Strict Pull-Ups
2-4 Bar Muscle-Ups
WORKOUT
AMRAP X 16
36 Double Unders
12 Alt Back Rack Lunges
6 Bar Muscle-ups