GYMNASTICS SKILL
Rope Climbs 
Strength Option – 8 minute EMOM 
Level 1: 
Odd Minute: 4-6 Assisted Chin Ups 
Even Minute: 2-4 Rope Pull to Stand 
Level 2: 
Odd Minute: 3-5 Chin Ups 
Even Minute: 5-6 Rope Pull to Stand 
Level 3: 
Odd Minute: 4-6 L Chin Ups [keep legs in L position] 
Even Minute: 2-3 Rope Climbs

OR

Pull Ups

Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Banded Lat Pull Downs

Level 2: 
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Banded Lat Pull Downs

Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]
Even Minute: 20 Banded Lat Pull Downs

CAL NAUGHTON JR
(RX+)
14:00 AMRAP 
Max Meter Row 
-Every 2:00 (starting with 0:00) Perform 5 Wall Walks- 

RX: 4 Wall Walks 
FX: Scaled wall walks or 50 shoulder taps