Thursday Week#1 Loading

Gymnastic #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

Movement standards

WOD

3 rounds of:

400m MB run w/14 m/20
30 wall ball shots w/14 m/20