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A) ( rest 60's between each set )

• 0:15's Front lever hold ( Tuck position ) + 5 ice cream makers x 5
• 4 x 8 Ring Chin ups ( weighted )

B) 4 x 2

• Squat Clean & jerk @ 85%

C) 4 rounds

• 500M Row
• 6 Power Snatch @ 135
• 10 Strict HeSPU ( Headstand push up )

***For the HeSPU, perform chest facing wall if you are able to do so***

D) 

• 4 x :15's False Grip hold on rings with straight arms

*** Greg Foster from Crossfit Northampton***

This is Greg's First strict muscle-up! From our crossfit gymnastics trainer course Sept 29/30th

As a gymnastics coach this is what I want to see: (yes he is piked at the hips a little bit)

• Straight pull
• chest up
• smooth transition
• Locked out at the top and a turnout of the rings ( it's a bad angle, but it is there)

Keep it up Greg! 

-Sean