Strength / Skillwork

None today

WOD

Gymnastic Strength Day
4 Rounds of:

• 100′ Bear Crawl
• 12 Pistols, weighted if able (6+6)
• Movement 3 changes each round 
  • Rd.1 Max Set Bar Muscle-Up (C2B Pull-ups)
  • Rd.2 Max Kip HSPU
  • Rd.3 Max Rope Climbs w/o coming off the rope
  • Rd.4 Max Ring M/U (Ring Dips)
• 12 T2B

Focus on learning to Cycle your Reps.
REST as needed.

Elements

7 Rounds For Time:

• 20 Lunge Jumps
• 12 Leg Raises
• 8 Push-ups
• 6 Burpees