Squats

8 x every 90 seconds
– 3 back squats

Use a challenging weight but absolutely no fails!

Erg like there's a bear in the room

2000m row for time.

10K Gymnastics: Kipping pull-ups & T2B

12-15min EMOM
– Kipping pull-ups

REST

12-15min EMOM
– Kipping toes to bars

10K Gymnastics: Kipping pull-ups & T2B Accessory Work

12-14 x 20sec on / 20sec off, alternating movements a and b
a) pull-up hold
b) ring plank hold