TUESDAY

WOD

LEVEL 1 & 2

A.) Gymnastics skills
i. Every 90seconds x7:
10-20m Handstand Walk or a progression towards HS Walking eg. Shoulder taps, partner assisted walking, wall assisted walking,  wall facing holds alt. hands, pike hold alt. hands.
ii. Every 90seconds x7:
2-3 Strict muscle ups -> 2-3 Kipping Mu's or practice a progression towards Muscle-ups eg. 3-5 CTB Kipping Pullups -> 3-5 Kipping Pullups with or without band -> 3-5 Strict pullups with band.

Take each progression with control and try to do the best you can to maintain position throughout.

B.) For time: (12min cap)
21 Burpee Box Jumps (24"/20")
7 Muscle ups
21 Pistol Squats (alternating legs)
7 Muscle ups
21 Pistol Squats
7 Muscle ups
21 Burpee Box Jumps

The scaling regressions for this workout will be:
*7 Muscle ups  -> 7 CTB Pullups + 7 Unassisted ring Dips --> 7 Pullups + 7 Band Assisted Ring Dips 
--> 7 Band Assisted Pullups + 7 Bench Dips
*Pistol Squats -> Plate assisted --> Pole assisted.