MONDAY

Wrist wraps/tape

Grips

Gymnastics Strength

3 sets @ 2 minutes.

·    6-10 Strict Pull-ups

·    6-10 Strict Ring Dips

·    10-15 V-Ups

Focus:

·  Engaged Core, scap/lats

·  Shoulder & arm position

WOD

7 Rounds for Time:

7-minute CAP

·  6 Handstand Push-ups OR Piked Box Push-ups

·  6-10 Toes-to-Bar OR Straight leg Raises

Rest 2 minutes

7 Rounds for Time:

7-minute CAP

·  6 Shoot throughs

·  6 alternating jumping lunges or Pistol/progressions

Approaching this:

·  This will be a 16 min cap – not a tabata clock so:

·  When you finish the first wod, rest 2m and start wod 2.

·  If you reach the 7min cap then stop, rest 2m and start wod 2.