Monday 9/2

Warm Up 

A- Roll out lats + ITB/ 3x 7 false grip ring rows + 7 lateral lunges

B- Gymnast 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

2 minutes MAX effort

Pull ups

2 minutes rest

2 minutes MAX effort

HSPU

2 minutes rest

2 minutes MAX effort

Squats