Monday 20 November

A. Gymnastics Pulling
Option A
1-3 Ring Muscle-Ups
40 Double Unders
1-3 Ring Muscle-Ups
40 Double Unders
1-3 Ring Muscle-Ups
40 Double Unders
–REST 2:00 and Repeat–

Option B
Alternating EMOM x 10
Odd = 5-10 Strict Pull-Ups
Even = 20-40 Double Unders

B. EMOM x 24min
Min 1 = 20/15 Calorie Row or 200m (1 Lap) Run  (RX+ 20/15 Calorie Assault Bike)
Min 2 = REST
Min 3 = 3 Power Snatches
*Athlete may choose a weight across or build up each set*