PoWR Down

Gymnasty is the next 8-week cycle...
Time to get some bodyweight work in!
Get comfortable being uncomfortable...
Expect HSPU, HS Walks, Wall Walks, Muscle Ups (bar & ring)...and ALL things gymnastics to "pop-up" and work on!
As a side-note... I will determine right now, I will not do the HSPU work (subbing out STRICT DB Shoulder Press or BB Shoulder Press vs. the HSPU for this cycle). I want to see if I can gain some strength in the shoulders and avoid the compression in the neck/upper back.

Warm-Up (w/ Empty BB)
90s Row
5 BB Good AM's
5 Back Squats
90s Bike
5 Elbow Rot.
5 Strict Shoulder Press
90s Row
5 Stiff Leg DL
5 Front Squat

GYMNASTICS PULL
AMRAP in 2min:
Ring Muscle Ups (Sub = strict C2B)
60s REST
AMRAP in 30s:
Ring Muscle Ups

C&J Work
On the 2min x 6:
3-Position Squat Clean (Floor, Knees, High Hang) + Split Jerk
50%
60%
70%
75%
75%-85%
75%-85%
Work to heavy, but comfortable!

POWER DOWN
Part I
AMRAP in 5min:
15/12 Cal Row + 15 Power Snatch (115/80)
21/9 Cal Row + 12 Power Snatch (115/80)
9/6 Cal Row + 9 Power Snatch (115/80)
~ 5 MINUTE REST
Part II
AMRAP in 5min:
15/12 Cal Bike (Sub Row) + 15 Clean & Jerks (115/80)
21/9 Cal Bike + 12 Clean & Jerks (115/80)
9/6 Cal Bike + 9 Clean & Jerks (115/80)

Casey & Oz did this as a 15-12-9 for Time PI & PII back-to-back

Oz ~ 11:41
Casey ~ 11:38
tb ~ 18MU (5-2-2-2-1/3-1) / 125-145-170-185-195-205 / 65 Reps & 63 Reps*
*I miss-read the AM WOD...did Power Snatch both times...dang-it, may have been able to get a complete round in the 2nd 5min if C&J...maybe...and that is a big maybe.

We praise Your glorious name, O Lord. our God.