Day#12 (Loading/ Skill)

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

Weighted pull ups

WOD

10 minute to find your 3 rep max

-Weighted pull up