Every 1 min for 30 mins, alternating between:

5 Muscle Up Or Handstand Push Ups

12 Alternating Pistols

20 Russian Kettlebell Swings, 70/53 lbs

25 AbMat Sit-ups

Single Arm Kettlebell Front Rack Hold, 50 secs

Goal today is skill development among higher level
gymnastics movements mixed with accessory work.

WOD
5 MUSCLE UP OR 10 HANDSTAND PUSH UP
Athletes have a choice to work on either Bar/ Ring Muscle ups or Handstand Push ups. Below are scenarios to help athletes choose what movement

SCENARIO 1-
-Completed Wednesdays workout
If you did Wednesdays workout and are not planning to workout friday then choose handstand push ups

SCENARIO 2
– Did not complete Wednesdays workout
If you did not do Wednesdays workout but are planning on working out Friday then choose muscle ups

SCENARIO 3-
– Completed Wednesdays wod and are planning on working out Friday
If you are working out Wednesday, Thursday, and Friday then pick your poison. Toes to bar and shoulder to overhead will be on Friday. Feel free to alternate between Muscle ups and Handstand Push ups

MODIFICATIONS
MUSCLE UPS
Reduce Reps
Ring
Bar
Chest to bar pull ups
Chin over bar pull ups
Banded

Handstand Push ups
Reduce reps
Pike Push ups
Push ups
DB Strict press

PISTOLS
Reduce Reps
Plate under heel
Foot Behind Ankle
Narrow Squat

SINGLE ARM KETTLEBELL FRONT RACK HOLD
:25 sec hold on each arm
athlete chooses weight