(Practice / Gymnastics Focus)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 PVC pass thru, 20 sec TVWQ, 20 sec hanging shrugs, 20 sec tight mini kip, 20 sec handstand hold, 10 BB bench press
SOD
5, 5, 3, 3, 1, 1^ Bench Press AND 3 x 10 Ab-wheel roll-outs (20 min)
WOD
5 Rounds for Time: (16 min cap)
3 Muscle-ups (Ring or Bar) (Mod: 5 Ring dips)
6 Pistols (3/leg) (Mod: candlestick pistol, box step-downs,feet together double leg squat)
9 Thrusters (95/65) (50+ 65/45)
