Gymnastic #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Pistols
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3
Skill
HSPU
WOD
Tornado
3 rounds for time
15 calorie row
20 HSPU
*7 minute time cap
GoFit
Gymnastic #3 Warm up
-7x strict CTB pull ups
-3x P-bar swing complex (3 swings/2 dips)
-Pistols
-Bucket work 5x wipers or 5x round the clock
-From headstand/ press to handstand x3
-Negative bar muscle ups x3
Skill
Movement standards
WOD
5x
20:40
-Row for calories
-Ring rows
-Shuttle run
-Hip extensions
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