Monday Week#1 Loading

Gymnastics #8 Warm up

400m run

-3x L or tuck site 20 second holds

-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)

-Handwalk to wall or 10m handwalk

-3x pull over to support to bar muscle up

-Bucket work

-Wall squats

Skill

Weighted pull ups

WOD

15 minute AMRAP

5 weighted pull ups

10 weighted push ups with plate w/25 m/45

15 OH walking lunges with plate w/25 m/45