GYMNASTICS
Planche progressions
L sit
Ring holds
4 rounds

WOD
2 Snatch
5 Muscle up
5 High box jump
6 rounds, 1 minute each exercise

If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength. Build up the snatch weight over the 6 rounds. The box jump should be high and challenging. Option to use the jerk blocks for extra height.