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GPP 9/6

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Skill

Pushing Gymnastics/Aerobic Conditioning

On The 90secs x 10 (5 sets)

Minute 1 – 250m Row
Minute 2 – 10/6 Chest To Bar Pull Up

WOD

21 – 15 – 9 – For Time

Strict Pull Ups
Strict Hand Stand Push Ups

– INTO –

9 – 6 – 3

Thrusters (75/55)
Bar Muscle Ups

CFL

21 – 15 – 9

Strict Ring Rows
Stink Bug Push Ups

– INTO –

9 – 6 – 3

Thrusters (dumbbell or barbell)
Box or Rogue Bar Jumping to Bar