Gymnastics:
Work on Free-Standing HSPU (5-10 Minutes)
5x ME Pull Ups
Do all 5 sets of one type of pull up. >10 Reps, step up to next level. L-Pull Ups / Strict CTB Pull Ups / Strict (Chin) Pull Ups / Kipping CTB Pull Ups / Kipping (Chin) Pull Ups / Banded Pull Ups.
WOD:
“Barbells for Boobs: October Week 5 Rewards Challenge”
1200M Run
40x Box Jump Overs (24/20″)
15x Deadlift (365/225#)
Weightlifting:
Push Press + Jerk
2x (3+1)@50%
2x (3+1)@60%
2x (3+1)@65%
Hang Power Snatch (Below Knee)
4x3@50%
Muscle Snatch
4x3@35%
Box Squats
15x2@60%
Speedy Pulls vs. Bands
10x2@60%
Abs
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