Open Gym

Here are some photos from open gym tonight. Open gym is a perfect time to come in, get some extra work; work on weaknesses or get some extra lifting in. I mainly use open gym to get better at gymnastics and do longer duration workouts (both my weaknesses). There is no structure to open gym so just come in and get some controlled chaos styled workouts.

Everyone did a different workout but heres what I did:
10 minute Airdyne warm-up

Muscle ups workout:
1-2-3-4-5-6-7-6-5-4-3-2-1
*Every set must be unbroken, if you break a set up then you must redo that set until its unbroken

5x8 Walking barbell lunges on back(275#)

14 minute AMRAP:
15 GHD Sit-ups
12 Burpees
9 Strict Pull-ups
1 Rope Climb

6 Minute EMOM
1. 15 KB Swings (70#)
2. 15 Burpee Box jumps (20")