Logocrossfit
Back Squat : 5-5-5-5-5

Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

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Gymnastics - Strength

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between: Strict Pull-up, 45 secs Ring Dip, 45 secs

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Gymnastics - Bar Muscle Up Prep

3 RFT: Hollow Holds, Arch Holds and Kip Swings

3 rounds for time of: 10/8 Hollow Holds 10/8 Arch Holds 10/8 Kip Swings

= Hollow and Arch Snaps

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Gymnastics - Bar Muscle Up Progression

Alt EMOM 9 mins: Clapping Hollow/Arch Kips, Jumping Bar Muscle-ups and Banded Bar Muscle-ups

Every 1 min for 9 mins, alternating between: 4/4 Clapping Hollow/Arch Kips 3/3 Jumping Bar Muscle-ups 2/2 Banded Bar Muscle-ups

Scaling: Clapping Kips --> Kips Jumping BMU --> Jumping PU Banded BMU --> Banded PU

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