Workout of the Day A. 20RM back squat B. 1-2-3-4-5-4-3-2-1 strict pull-ups 3x 10 ring rows 5x 8 clapping push-ups feet on 20kg plate 10min emom 8 tuck crunches & 10s hollow position hold 3x 60s pancake stretch   There is a lot to get through here and it should be stressed that today is all about quality not quantity, do what you need to do to improve and be mindful of the time.  This is the last week of the 20RM and we will be moving on to a 5x5 progression for the remaining 6 weeks of gymnastics progressions.