9/3 Day#22 Labor Day

Gymnastics Warm up #5

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

Movement standards

WOD

3 rounds for time:

20 CTB pull ups

20 ring dips

20 box jump up and overs

*12 minute time cap