Day#16 Week#5 Volume

Gymnastic #4 Warm up

2 minutes jump rope

OHS

Good mornings

Strict TTB

Strict ring dips to true support

False grip pull ups

Skill

Adding speed to TTB

WOD

10 minute AMRAP

TTB & wall ball shots
(w/14 m/20)

5-10-15-20-25-30-35-40…

GoFit

MB Warm up #1

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Movement standards

WOD

3x

1 minute work: 1 minute rest

-GHD sit ups

-Ring rows

-Wall ball shots