Part 1 – Gymnastics Strength
A) 5 sets:
4 HSPU negatives (count 4 seconds on the eccentric)
Rest 90 seconds
B) 5 sets:
4 Pull-up negatives (count 4 seconds on the eccentric)
Rest 90 seconds
Part 2 – Kalsu
For time:
100 thrusters
EMOM: 5 burpees
Cap: 15 minutes