2/12 Day#30

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