Training WOD:
A)Push/Pull (Body Building) super sets
1)Every 2 mins for 8 mins (4sets) perfom
Dumb bell bench press x 8 reps
Straight into
Wide grip strict (pronated) pull ups x 4 reps
2)Every 2 mins for 8 mins (4sets) perfom
Strict ring dips x 6 reps
Straight into
Yates barbell row (supinated) x 8 reps
B)Gymnastic Holds EMOM 6 Rds then move to next excercise
20/10 work to rest
1) 20sec hollow rock or hold(4min)
1 min transition
2) 20sec ring pushup support
1 min transition
3) 20sec superman hold with PVC
11 min total