7/27 Monday

Warm up   

Bar pull over

P-bar complex

Super rocks 

Hollow rocks

Skill

Movement standards and substitutes 

WOD

20 minute AMRAP 

Bar pull over to support to forward roll to bar muscle up, 2 reps

(Sub strict TTB to CTB pull up)

4 superman push ups (Sub 6 planche push ups)

6 box jumps w/24 m/30