Gymnastics (Strict Pull Up):

* We will retest at the end of the cycle

**Warm-up (All Levels):**

Complete 2 rounds of:

20 Scap Pull Ups

5 Strict Pull Ups OR 5 Ring Rows

**Level 1:**

6-8 mins to work up to 1 set of Max Unbroken Assisted Pull Up * Recommended to warm up with a few very small sets 3-5 reps, and rest about :60 before going for your big max set

* Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.

**Level 2:**

6-8 mins to work up to 1 set of Max Strict Unbroken Pull Ups * Recommended to warm up with a few very small sets 3-5 reps, and rest about :60 before going for your big max set

**Level 3:**

6-8 mins working up to a 1 rep heavy weighted Strict Pull Up * Recommended rest would be about :90 between attempts. * You can use a dumbbell between your legs or attach weights to a belt

Conditioning:

AMRAP 16:

16/13 Calorie Row

8 Lateral Burpee Over Bar

2 Clean & Jerks (185/125)