11.20.17

Gymnastic Skills and Drills:

10 Dragon Flys6sec Decent

 

BB CYCLING:

Pause(1in off floor) Snatch

Climbing

10min EMOM2 sec pause

 

Strength:

Safety Squat BAr7x280% or higher

Reverse Hyper3x15

 

WOD:

Three rounds for time of:

10 Muscle-ups

10 Forward Rolls

20 One legged squats, alternating

Handstand walk 60ft