Day #38 Week #5 Volume

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

CrossFit Open 12.4

12-minute AMRAP of:

150 Wall-Ball Shots, 20# / 14#

90 Double-Unders
30 Muscle-ups