Warm up
A- Plank relay with KBs
B- Gymnastics Progression Warm up
Round 1: Squat, push-up, sit-up, pull-up (strict), back extension
Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension
Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up
(strict), hip and back extension
Skill
HSPU
WOD
12x
30:30
-HSPU
-Jumping lunges
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