Gymnastics Strength Development/Strength Test

Strict chin-ups:
1-1-1-1-1-1-1

Tri-Modal Conditioning, Mid-Long Duration

“Bipedal Biathlon”
AMRAP 8:
30 calorie row or bike
30 double-unders

2:00 rest, then:

“Back and Bis”
AMRAP 8:
15 renegade rows w/ d-bell
15 pull-ups

After-Hour Accessory Midline/Strength Exercise

Midline: Accumulate 2:00 of arch-body position holds.
Strength: Accumulate 2:00 of false-grip hangs from the rings.

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Get a jump rope, gymnastic grips. Check previous best on a pull-up (least-assisted or weighted)