Warm up
A- Mash- lats + T-spine + glutes
Activate- 2x 5m inch worm with push up + 7 straddle lateral lunges
B- Gymnasts #3 Warm Up
-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
Pull ups and thrusters
WOD
(G) TEST #3a
3 minutes max effort pull ups
(W) TEST #4a
3 minutes max effort thrusters
W/65 M/95
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