Day#44 (Loading/ Go!)

Warm up

Jump rope 3 minutes

TEAM

Tic tack toe with heavy kettlebells

Skill

Weighted pull up & stone carry

WOD

4 rounds of:

30m stone carry

3 weighted pull ups

(Go as heavy as possible)

*12 minute time cap

GoFit

Gymnastics #2 Warm up

2 minutes jump rope

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x handstand holds

-Strict TTB

-Close grip OHS

Skill

Body positioning on pulling exercises

WOD

20x

20:40

-Air bike

-Pull ups/ ring rows