Warm Up:2 rounds 30 Single Leg single under L/R – 7 pass throughs – 7 OH squat w/pvc – 7 T2B or knee to elbow or sit up – 7 barbell deadlift – 5 thruster empty barbell
Gymnastic Skill: 6-8-12 or 14-12-8 ( class choice)
Tempo push up 5 seconds down 3 sec pause at bottom explode up
Strict Ring Dip or kip or bench dip
Pistol squats( Alternating)
Wod: 4 round each for time ( sprint w/strength)
8 KB ALT Snatch (4 a/side) Heavy as comfortable (70/53) (53,35) (44,26) (35,18) you choose
10 KB Double Russian Swings ( form over weight)
12 KB Double Front Squats
rest 1:30 in-between each round