Gymnastics/Monostructural Conditioning, Long Duration

“Moore” Hero WOD
AMRAP 20, for HSPU total:
1 rope climb
400-meter run
Max unbroken HSPUs

Gymnastics Strength Development

Pull-Ups or Chin-Ups:
8 sets of 3.
Superset with
Sit-ups, floor or GHD:
Sets of 10.

After-Hour Accessory Strength Exercise

Strength: Shoulder or bench press: 5x5 @ 90% 5RM baseline
Strength: Deadlift: 1 set of 5 reps at 90% of the baseline 5RM