Thursday 12/3/15

Warm up:

2x

10 close grip push ups

8 ring row

6 air squats

:30 hollow hold/rocks

Skill work:10:00-15:00 gymnastics work

Hspu

Hs walk

Muscle up (progressions/ring dip/kip swing) 

Kipping pull-up

Strength:

Press

3x5

Conditioning:

"Isabel"

30 power snatch for time 135/95

5:00 cut off 

Scale weight accordingly