Gymnastic #7 Warm
up
As a group:
Tabata jump rope (focus on speed)
3x
15 second L-sit / tuck sit
3x
15 second holding the hollow body position
15 reps wall squats
Then 2 rounds of:
3x
Kick up to a handstand and work the negative on the way down
3x
Power jumps
3x
Candlestick to standup
Skill
Strict HSPU & muscle up
WOD
12 minute AMRAP
Strict HSPU & muscle up
3-6-9-12-15-18-21-24-27-30…
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