Gymnastics:

Complete 3 rounds for quality:

10/5 Strict Pull Ups (weighted if you can)

4 Turkish GUs (2 each arm - choose your weight)

10 Banded Pull Aparts

 

 

WOD: “Van Damme”

For time: 20 min cap

30 Snatches 135/95

10 Ring MUs

30 Clean and Jerks 135/95

10 Ring MUs

30 Thrusters 135/95

10 Ring MUs

 

  • any type of clean, shoulder to overhead, and snatch is acceptable
  • Scale option: 1 Ring MU = 1 Ring Dip
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