AM Gymnastics Focus

Rope Chin Ups	4×4	Add weight each set if possible
Pull Ups	3×8	Add weight each set if possible
Muscle Up Complex	3×3+2+:10 Hold
Hollow Rocks	5×20

Perform as a Superset

Arch Rocks	20
Hollow Hold	20

PM Strength Workout

Perform as a Superset

Bench	10	40%
Squat	10	40%
Bench	8	50%
Squat	8	50%
Bench	5	60%
Squat	5	60%
Bench	3	70%
Squat	5	65%
Bench	3	80%
Squat	5	75%
Bench	3+	90%
Squat	5+	85%
Bench	AMRAP	65%
Squat	AMRAP	65%

Accessory Work

Pullover	3×6-12	Daily Max
Waitress Carry	3×25 Steps	Daily Max