01-29-2020

Warm-up

2 Rounds, increasing effort each set

1:00 Row

200m Run

1:00 Burpees @ slow and steady pace

Then

3 rounds of:

10 Lunges (each leg)

10 Single Arm Russian KB Swings

:30 HS Hold

10 Push-ups

5 Pull-ups

Skill – Gymnastics

15:00 min -Work on a gymnastics skill of your choice

Kip Swings, Pull-ups, Chest to bar pull-ups, Muscle-ups, Bar Muscle-ups, Handstands, Handstand walks, etc.

Metcon

3 Rounds for time:

12 Thrusters (95/65)

12 Pull-ups