Thursday Volume Week#2

Gymnastic #5 Warm up

400m run

3x hand stand to forward roll

Bucket work 5&5

3x L-sits max effort

10x pistol with 5 second pause at bottom

P-bar complex- 3 swings/ forward walk/ 3 swings/  reverse walk/ 3 swings/ forward walk

5x seated L-pull ups with rings

3x pull over to support

Skill

Movement standards

WOD

For time:

25 burpees

50 HSPU

30 rope slams

30 ring dips

40 calorie row

40 deficit push ups w/25# plate m/45# plate