Day#3 (Speed/ Pace)

Gymnastics progression Warm up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Stone G2S

WOD

For time:

12 stone G2S w/65# m/115#

600m run

24 TTB

*7 minute time cap