Monday 7/22

Fitness

Gymnastics 

4 minute AMRAP

5 strict pullups

10 pushups

WOD

"Vulture"

21-15-9

Thrusters (75/55)

Straight leg situps

Calorie row

Performance

Gymnastics 

4 minute AMRAP

5 strict pullups

10 hand release pushups

WOD

"Vulture"

21-15-9

Thrusters (95/65)

Toes to bar

Calorie row

Competition

Gymnastics 

4 minute AMRAP

Strict ring muscle ups

WOD

"Vulture"

21-15-9

Thrusters (115/75)

Toes to bar

Calorie bike

Notes:

For the gymnastics portion the goal is to keep the reps as strict as possible. The workout is a shorter triplet so push the pace from the beginning and try to hold on as the reps go down.