Crossfit WOD

Strength:

Dips by ability bench/bar/ring/complex 5×5

MetCon: in pairs

For time

100 pullups

Each time partners switch, both BOTH partners perform 5 burpees.

After 10 minutes, reduce burpees to 3 reps.

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Strength & Accessory WOD
Strength:
Strict Press
Back Squat
5*75%; 3*85%; +1*95% 3RM (90%1RM)

Accessory:
For time 100 push ups
*every time you stop, perform  10KB Russian swings (Unbroken AHAP)

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Gymnastics

*Handstand Holds – 5xMax Effort

*5-10 minutes walking/obstacle course practice

*Handstand Press – 5*3-5

(Free standing/P.ROM/Wall/Ground)

*RMU work – 5*3-5 (Tempo/Weighted/Negative?FG pullups/FG ring rows)

**Accessory bent arm work / core by coaches prescription