3/31 Monday

Gymnastics Progression Warm Up 

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Muscle ups variations

WOD

12 minute AMRAP

3 muscle up/ SUB- 10 pull ups

15 bicycles 

15 box jumps w/20” m/24”/ SUB- squat jumps