Warm up
Run 800m
Russian gymnastic warm up - day 1
Upper-body pressing - 5 rounds of:
Handstands x 3
Ring push-ups x5
Tripod/frog stand x 10 seconds x 3
Legs - 3 rounds of:
Overhead squats x 10 reps
Kettlebell deadlifts x10 reps
Technique/Skills
Muslce up progressions
WOD
AMRAP 20min of:
Run 400m
10 pull ups
10 ring push ups
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