More skill work upside down and the introduction of the gymnastics rings. Conditioning piece is one for the light, fast and skilful. So you lifters, get amongst it ;-)

GYMNASTICS A

7:00 for quality practise rounds
5 Pausing Scap Push Ups (1s at top)
10 mtr reverse Bear Crawl
5 Box Pistols (each)

GYMNASTICS B
From 7:30-15:00
For quality
5 tempo eccentric kipping HSPU
:30s Ring Support
10 Alt Pistol Squats

WOD

” Upside Nancy  ”

Every 4:00 / 4 Rounds

Run 400 m

15 HSPU (kipping)