Warmup:

3 Rounds:

10 Samson Stretch

10 Box Step Ups/Jumps

10 Pushup2downward dog

5 Kip Swings

2 Wall Walks

S/S/S:

10 Min Gymnastic work:

Pick 1 or 2 gymnastic movements you want to improve on and work technique and/or progressions

WOD:

21-18-15-12-9:

Handstand Push Ups

Box Jumps (30/24)

Muscle Ups (bar or ring)

High Gymnastic Skill day!  If you don’t have Muscle Ups or HSPUs, don’t skip today.  Use the scale options to continue to improve your performance so down the road you CAN do these movements.

Scaling Options:

HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground -> Hand Rel Push Ups

Box height -> 24/20 -> 20/16 -> as needed

Muscle Ups -> Jumping Muscle Ups** -> Muscle Up Transitions*** -> Burpee to Kipping Pull Up -> 3 Pull ups and 3 ring dips per rep

Video courtesy of Black Iron Gym.  Demo of Pike Push Up off a box.

Video courtesy of Train FTW.  Demo of Jumping Bar Muscle Up.  Same can be done with Rings.

Video courtesy of Gymnastics WOD.  Demo of Banded Muscle Up Transitions.

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.