Day#18 (Volume/ Go!)

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

10 minute AMRAP

7 burpees over barbell

40m walking lunges

GoFit

Dynamic Warm up #1

1 mile run/ 2K row

Lunge complex

Inchworm

Dynamic walk

Skill

Movement standards

WOD

7x

30:30

-Air bike

-Shuttle run
-Walking lunges