10 plate GTOH
3 min pulling EMOM, strict to build strength. Shoulder stretch between sets.
Short AMRAP today practicing gymnastics pulling under fatigue. ook to move quick through the 3 rounds to allow more time on the AMRAP.
Be sensible with your chosen STOH weight. You should definatley be looking to do your first round unbroken.
12 STOH 60/42.5kg
12 bar over burpee
remaining time AMRAP
RX+ Bar muscle ups
RX chest to bar
Scaled pull ups or any variation
The 3 rounds is your check in, score is total reps of your chosen pulling movement in the remaining time.