WARM UP
600 m Run
3Rounds
30 sec arch hold
30 Sec hallow hold
10 Step up
10 goodmorning
10 SHPT
10 K2E

GYMNASTIC SKILLS 15-20 Min CHOOSE 1
WORK ON YOUR GOAT
HANDSTAND
HOLD
SHOULDER TAP
WALKING
HSPU Strict, Neg, kipping

3X 5 Reps STRICT WEIGHTED PULL UPS
3X 5 Reps Weighted DIPS
OR 3X 5 Negatives works also 3-5 Sec descent
WOD 6 Rounds 20 Min Time Cap
2X 50 m Sprint
8 KBS 53/35
8 Box Jumps
8 T2B
1 Min Rest

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