Gymnastics Class 5/15 and 5/17

Warm Up:
2 rounds
5 strict T2B
10 push ups
10 GHDs

Skill:HSPUs
2 min KB OH hold
Rest 1 min
Complete 50 HSPUs AFAP

Workout:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

Thursday 5-17-18

Warm up:
2 rounds
5 negative pull ups
10 PVC banded rig drill
Run 300m

Skill: Butterfly Pull Ups
Box drill
Work on technique
EMOM 10 min
5-7 butterfly pull ups

Workout:
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball if you can
5-4-3-2-1 Muscle Up’s