Gymnastic #4 Warm up
2 minutes jump rope
OHS
Good mornings
Strict TTB
Strict ring dips to true support
False grip pull ups
Skill
Rope climbs
Partner WOD
15 minute ping pong
Run 100m
12 burpees
2 rope climb
6 strict HSPU
GoFit
Warm up
Gymnastic
holds
600m run
Hold the following positions
-Tuck
-Pike
-Hollow
-Straddle
Skill
Movement standards
WOD
5x
20:40
-Battle ropes
-GHD sit ups
-Shuttle run
-Horizontal ring rows
-Horizontal ring rows
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