Gymnastics Skill:

3 sets of Pull Ups (sub maximal efforts), Rest 2:00

Set 1: Wide Pronated Grip

Set 2: Shoulder Width Supinated Grip

Set 3: Close Supinated Grip

Metcon:

4 Rounds for Time:

10 Hang Power Cleans (135,95)

200 meter run

25 Ab Mat Sit ups

:90 Rest

Accessory Work:

DB Floor Press: 3 x 30. Rest 60s.