5/17 Thursday Day#25

Gymnastic #5 Warm up 

400m run

Banded external rotation 10 reps

3x hand stand to forward roll

3x L-sits max effort

10x single leg squats off box with 3 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

Muscle ups

WOD

5 rounds of:

200m run

35 double unders

7 muscle ups

*18 minute time cap