“Fantastic Gymnastics and a dumb move.”
EMOM 12
1. 4 SHSPU
2. 8 C2B
rest 3 mins
EMOM 12
1. 8 STOH 50/35
2. 4 Muscle Ups

Warmup:
A. Dynamic Warmup
500m Row
50Ft Bear Crawl
10 Scap Pull Ups
10 Scap Push Push Ups
5 Inch workms
10 Band Pull Aparts
10 Band Lat Press Downs

B.
Gymnastics Prep
3 Rounds:
B1. 2 Muscle Up eccentric or 3 Pos Muscle Up
B2. HS Hold against wall :30
B3. Slow Butterfly Pull on Box 5 reps

C.
DB STOH Warm Up
2 x 5+5, Pausing push press + STOH; build to WOD weight

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