-warm up-

1 round

Hollow hold :45

Arch hold :45

Hollow rocks 10

Arch rocks 10

Shoulder openers 5

Banded pulls 5

Hanging lat activation 5

-Strength-

Gymnastics WK 2 Day 1

Part A

EMOTM 6 even/odd

7 Hollow cast pulls

7 Hollow pull downs

Part B

3 rounds

1 rep = 1- Static open/close + 3 beat swings + 2 pull-ups

Part C

EMOTM 12 – even/odd

Add 1 rep from last week

2 toe nail muscle ups (even)

• 2 ring rows/2 push-ups

1 modified ice cream maker (odd)

-WOD-

EMOTM 20

Minute 1 : 5 TNG Clean and jerks (building)

Minute 2 :  3 rope climbs (legless)

Minute 3 : 10 ring push-ups

Minute 4 : rest