Gymnastic Warm up
#3
-7x strict CTB
pull ups
-3x P-bar swing
complex (3 swings/2 dips)
-Pistols
-Bucket work 5x
wipers or 5x round the clock
-From headstand/
press to handstand x3
-Negative bar
muscle ups x3
Skill
Muscle ups
WOD
50 muscle
ups for time
Scale up: strict/ L-sit/ L-sit +
forward roll/ consecutive reps
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