Gymnastics:
A) pull ups
5 rounds ( each round = 75sec)
Beginners: 15sec chin over bar hold + super slow eccentric rep
Intermediate & advanced: 15 sec chin over bar hold + slow eccentric rep + 3-5 regular reps
remaining time from the round = rest time
B) ring dips
5 rounds ( each round = 75sec)
10 sec ring dip top position support hold + slow eccentric rep + 3-5 ring dip
(Beginners/ Intermediate/ Advanced - same system just different positions)
Metcon:
Amrap 10
3 pull ups
6 push ups
9 double unders / 18 single unders
4 pull ups
8 push ups
12 double unders / 21 single unders
5 pull ups
10 push ups
15 double unders / 30 single unders
6 pull ups
12 push ups
18 double unders / 36 single unders
7 pull ups
14 push ups
21 double unders / 42 single unders
(8/16/24 - 9/18/27 - 10/20/30 - 11/22/33 - 12/24/36 - etc)
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